Thruster Build Up E2MOM
3 – 3 – 2 – 2 – 1 – 1
*from floor*
“Jump & Throw Fat FRAN”
21 – 15 – 9 Reps For Time:
Thrusters 115/75 RX+135/95 MRX 95/65
Chest to Bar Pull-ups MRX Pull-Ups
WallBall Shots 20/14lbs to 10/9′ RX+ 11/10′ MRX 20/14 to 9′
Burpee Box Jumps 24/20″ RX+ 30/24″ MRX 20/18
Core & Pistol Development
2 sets 15-30 Hollow Rocks
2 sets 10-30 Pistols or Pistol Progressions
2 sets 15-30 Evil Wheels
CFHSV Running & Endurance WOD:
1600m run, rest 3 minutes
800m run, rest 2 minutes
400m run, rest 1 minute
400m run, rest 1 minute
800m run, rest 2 minutes
1600m run
