TUESDAY

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