Wednesday - 12/28/16

Wednesday - 12/28/16

Mobility/Warmup

Strength

Every 1:30 for 6 Minutes
3 Thrusters

Build to a heavy 3 reps over the five sets. 

Conditioning

"Fran"

21-15-9 reps for time:
Thruster
Pull-ups

Rx
Thruster # - 95/65#
Pull-ups - Strict, Kipping or Butterfly

Intermediate/Fitness
Thruster # = 50% of previous heavy 3 reps.
Pull-Ups - Banded (max. 3 sets per round), Jumping (chin over bar)


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