“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)
*compare to 5 Jan 18*
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:
6 rounds of:
800m run, rest 2 minutes
*2 burpee penalty for every +/- second off 1st 800m pace*
