Skill

Front Squat

3×15 @1010

WOD

100 Mt Climber

400m Run

100 Squat

400m Run

100 Singles

400m Run

Blaine

Skill

15 Mins to build to heavy Thruster

WOD

21-15-9

Burpee

Box Jump

Rest 5mins

50 Sit-ups

Skill

5 Sets

A1. Max Ring Push-ups

A2. 15 Superman

Rest 2 min between sets

WOD

Complete the following in any order @ 90-95%

400m Run

500m Row

3 Min Airdyne

Rest 5 Min between efforts

Skill

3 Sets

A1 Snatch Grip Deadliftx3

A2 Plank 1 Min

Rest 3-4 Mins between Sets

WOD

5 Sets

20 Squat

100′ Sled Push (50′ High/50 Low)

20 Double-unders

Rest 3 Min between efforts

Alex P. alway ready for anything !

Skill

5 Sets

Front Squat/Thruster Complex

5 Front Squat

5 Thrusters

Rest 2 Mins between Sets

WOD

4 Sets

15 Pull-up

10 Burpees

Rest3 Mins Between sets

DO NOT Grip your hands in TRAINING !

If you are going to rip stop ! The goal is to train for “Fran” not PR in a training session !