Monday 1/13/2019 - "Fran Who?"

January 14, 2019

 

M1- Pull Up + HSPU Work

 

5 Sets

 

Option A:

3 Weighted Strict Pull up @75-80% 3rm

3-5 Strict HSPU

 

Option B:

6 Pull up Negative - Step from top 12 Strict

Box HSPU

 

Option C:

6 Ring face Pull

6 Ring Row @3331 Tempo

6 Pike Push up

 

M2: "Fran Who?"

Every 3 Mins for 5 Rounds

 

Option A:

15 Thruster 95/65

15 Pull up 6 Bar Facing Burpees

 

Option B:

15 Thruster 75/55

10-15 Pull up/Jumping Pull up

6 Bar Facing Burpee

 

Option C:

10 Thruster 45/35

10 Ring Row

4-6 Burpee

 

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