3 Rounds Not For Time of:
3 Burpee Pull-ups (burpee jumping into a pull-up)
5 GHD Sit-ups
10 Over Head Squat (PVC or 45# Bar)
Dynamic Warm-Up
WODs:
Strength:
Front Squat 3x5 or 3x3
MetCon1:
"Fran"
21, 15, 9 reps for time of:
Thrusters 95#
Pull-ups
Tabata Couplet: 20s on, 10s off alternating:
Knees-to-Elbows
Sledgehammer Strikes
Endurance:
Sprint Pyramid: Rest half the time it takes you to do the sprint
Run or Row: 200m, 400m, 800m, 800m 400m, 200m
Pic1: Latta touching the top of the rope climb from 3ft off the ground... monkey arms
Pic2: Where there's a will, there's a way... Agee's DL sub at station 26.
**Station Guys: Use a Sparklets water or jug of foam for Fran. Don't worry if it's lighter than 95#, it should be a sub 5 min workout.
No comments:
Post a Comment