2/16

2/16

2/16

Warm Up:

400 m Run / 500 m Row

20 GHD Sit Ups

20 Air Squats

5 Inchworms w/ Push Ups

5 Wall Walks

20 Hollow Rocks

Dynamic

 

Strength:

Press

Push Press

Jerk

Push Jerk

Split Jerk

 

WOD:

"Fran"

For Time

21-15-9

Thrusters (95/65)

Pull Ups

- 2 Minute Rest -

7 Minute AMRAP - OR  - Row until the end of class

3 Thrusters (95/65)

3 Chest to Bar Pull Ups

6 Thrusters

6 C2B Pull Ups

Continue to climb by 3

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