 Warm-upSet 1 30 Jumping Jacks 20 Med-ball Air Squat 20 Med-ball Strict Press 20 Jumping Pull-ups (Fast up, fast down) Set 2 10 Ring Rows 20 Med-ball Thrusters 30 Russian Twist with Med ball 10 Ring Rows 20 Med-ball Thrusters Metcon"FRAN" 21-15-9 Thrusters (95/65) Pull-ups FinisherWeighted Chin-Up
Find a heavy 2 rep weighted chin-up
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 Warm-up2:00 Bike* Into... AMRAP x 5 MINUTES 10 PVC Pass Through 5 PVC Deadlift 5 PVC OHS 5/5 SA Ring Rows *Increase Pace every :30 MetconEMOM x 24 MINUTES MIN 1 - 15/12 Cal Bike MIN 2 - 7 Overhead Squats (Athlete Choice, Mod to Mod-Heavy)* MIN 3 - Max Rope Climbs MIN 4 - Rest *Squats should be able to be completed unbroken but challenging. (Score is Reps) FinisherFOR QUALITY
Accumulate 5:00 in the bottom of an Air Squat Hold (No Measure)  Warm-upFOR QUALITY (10:00 Cap) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Stance Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall Ball Push Press 12/10 Cal Row (Mod effort) 10 Wall Ball Thrusters 10 Wall Balls Metcon"STRAIGHT 100"
FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls (20/14)|(14/10) 30 Box Jumps (24/20) 25 Cal Row 50 Wall Balls (20/14)|(14/10) 50 Box Jumps (24/20) 25 Cal Row -20:00 Time Cap- |
AuthorCoach Erin |
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