WOD 1: 3 Rounds:60 Mountain Climbers:30 French Press:30 Rest:60 Jumping Jacks:30 Bicep Curls:30 Rest:60 High Knees:30 Lateral Raises:30 RestCash Out: 2 Rounds10ea way Banded Monster Walks8 Plank walkouts (3-4 steps out + back in)10ea/ Weighted SL Calf Raise on plateRead More

Primer: Thruster Within 10 minutes… -Build to a Tough Triple Thruster- *Based on weight from primer: >155/105= use 95/65 on Fran >135/95= use 75/55 on Fran <115/75= use 65/45 or lighter on Fran If the front rack causes you pain you will use DB’s for your thrusters in Fran Conditioning: “Fran” (10 Min Cap) 21-15-9...Read More

WOD 1: For time, 20′ Cap3 Rounds:15 DB S2OH100 Single Unders3 Rounds:15 DB Cleans20 Alternating Bodyweight Lunges3 Rounds:15 DB Thrusters20 Alternating SL V-UpsCash Out: 2 or 3 Rounds50 2-count Flutter Kicks:30 Plank50e Bicycle Crunches:30 PlankRead More