Warm-up: Coach’s Choice
Strength/Skill: Review Movements
WOD: Time Priority Fran
60 Seconds of Thrusters (95/65)(65/45)
60 Seconds of Pull Ups
45 Seconds of Thrusters (95/65)(65/45)
45 Seconds of Pull Ups
30 Seconds of Thrusters (95/65)(65/45)
30 Seconds of Pull Ups
Stimulus/Focus: A chance to take Fran on in a different format. This is 4.5 minutes. How many reps can you get in during that time? How hard can you push?
20 Minute AMRAP
10 Box Jump Overs (24/20)
100 Meter Run
Stimulus/Focus: Lung and leg crusher! Just find a pace and go. Never stop moving. Aim for 12 rounds. If you get out the door on the run before time is called, finish the run and call it a complete round.
Cool Down: Tabata Candlestick Raises