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Fran - 8/5/23

Group Warm Up:

Row - 1 min on / 1 min off x 5


Empty Bar:

20 Lunges

20 Elbows Through

10 S/A Rows (10/7)

10 Squats

10 Press Ups

10 Body Rows

10 Front Squats

10 Push Press

10 Jumping Pull Ups

10 Thrusters


WOD: For Time

21 – 15 – 9:


Thrusters

Pull Ups / Jumping Pull Ups (Coach Will Decide)


RXD (42.5/30)

SCALED+ (35/25)

SCALED (30/20)


Group Finisher:

Max Effort Plank

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