Tuesday WOD
Warm up: Barbie Girl-warm up Foam Roll Strength: 8-6-4-2 Back squat working up to a 90% 2 RM Air Force / Top Gun (95/65) (135/95)...
Thrusters on a Tuesday
Warm: 3 x 20 inch worms w/ :45 rest between sets PVC Mob B) 10 Thrusters; rest 1 minute 8 Thrusters; rest 1 minute 6 Thrusters; rest 1 5...
Thursday WOD
4 Rounds not for time but for quality 16 Dumbbell Thrusters 12 Ring Rows 200m Jog Back Squat- Wave set 5, 3, 1, 5, 3, 1 Each set heavier...
Fran Day!
500 M Row X 2 Stretch in between rows A1) Push Press X 8 A2) DB/KB Row X 8/arm A3) Bar Roll Outs x 10 A4) Mt. Climbers 50 Total 6 Rounds...
