Strength Development:

All movements

 

·     Pull-ups

·     Squat & Overhead

·     Thrusters

 

Benchmark WOD

 

“Fran”

 

21 – 15 – 9

 

·    Thrusters (RX 42½/30 Kg)

·    Pull-ups

 

 

Timing:

·    Beginner: 7-9 Minutes

·    Intermediate: 6-7 Minutes

·    Advanced: 3-6 Minutes

·    Elite: <3 Minutes

 

Recovery:

 

20 Minute combination of:

 

·    Run or Row or Assault Bike or Ski Erg