“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+ 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
30 GHD Sit-ups or 30 Weighted Ab-mat Sit-ups
30 Hip Extensions
30 Butterfly ab-mat sit-ups
3min Low Plank Hold
CFHSV RUNNING & ENDURANCE WOD:
2 rounds of:
800m run
20 burpees
400m run
rest 2 minutes
400m run with a wallball
40 wallball squats
200m run with a wallball
rest 2 minutes
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REMINDER! Open Prep Open Gym
TODAY! Saturday, January 14th at 11AM
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