Workout of the Day – Oct. 7

– CORE WOD –
3 rounds
20/10
L-sit Hold (Paralletes or Bar)
Superman
One Arm Plank Hold Both Sides

– WORKOUT OF THE DAY –
Benchmark:
“Frantasyland”
For Time
21-15-9 reps of:
Thrusters (95/65 lb)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups