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

WORKOUT OF THE DAY