SUNDAY
Sunday Fun Day!
3 pm surprise WOD
MONDAY
Find a 1RM Push Press
-then-
Cash Out: 4×10 Bent Over Rows
TUESDAY
10 rounds for time:
5 Power Cleans @ 155/105#
10 Walking Lunges
WEDNESDAY
“The Running Fran”
21-15-9
Thrusters @ 95/65#
Pullups
Run 200 m after each set of Pullups (3 runs total).
THURSDAY
EMOM 28
1st min: 1 Stone to Shoulder @ Heaviest Possible
2nd min: 5 Sandbag Zercher Front Squats
3rd min: ME Handstand walk
4th min: Accrue 20 seconds of L-sit Hold
FRIDAY
12 mins to find a 2 RM Snatch
-then-
EMOM 8
2 Snatches @85% of 2RM found today
-then-
AMRAP 5
2 Snatches @ -15/-10# of EMOM load
5 Bar Facing Burpees
SATURDAY
For time:
100 Double-Unders
50 Toes-to-Bar
50 Hang Power Snatches @ 75/55#
50 Box Jump Overs @ 24″/20″