Friday, 28 February WOD

Warm Up

~Coaches choice- 10-12 minutes

STRENGTH FRONT SQUATS

  • On the 1:30 X 7 sets:
    • 0:00: 3 reps
    • 1:30: 1 rep
    • 3:00: 3 reps
    • 4:30: 1 rep
    • 6:00: 3 reps
    • 7:30: 1 rep
    • 9:00: 12 reps

METCON “Complex Fran”

  • For Time:
    • 6 Bar MU
    • 9 C2B
    • 12 Pull ups
    • 21 Thrusters (115/85)
    • 6 Bar MU
    • 9 C2B
    • 12 Pull ups
    • 15 Thrusters (115/85)
    • 6 Bar MU
    • 9 C2B
    • 12 Pull ups
    • 9 Thrusters (115/85)

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