Saturday, January 13 2024

In 12min Achieve:
1 Max Set of Unbroken Pull-Ups

“Francy” by DB
For Time: (20min cap)

400m ROW/Run or 1k Bike
21 Thrusters 95/65 RX+ 115/75 MRX 75/55

21 Pull-Ups RX+ 21 Chest to Bar
400m RUN/Row or 1k Bike
15 Overhead Squats
15 Toes to Bar
400m ROW/Run or 1k Bike
9 Thrusters
9 Overhead Squats
9 Toes to Bar
9 Pull-Ups

*can link T2B and Pull-up in one motion and complete simultaneous

Core Development

33 GHD Sit-ups

33 Hip Extensions

33 Weighted Ab-mat Sit-ups

33 Good Mornings (barbell or banded)

33 Butterfly ab-mat sit-ups

3min Low Plank Hold

CFHSV RUNNING & ENDURANCE WOD:

3 x 1 mile run

rest 3 minutes between efforts