W.O.D.1
Back Squat5 x 5 Reps
Met-Con:
12 mins AMRAP
1 x Rope Climb
15 x Press-ups (CTF)
W.O.D.2
Deadlift 5 x 5 Reps
Met-Con:
Running ‘FRAN’
400m Run
21 x Thrusters (42.5/30kg)
21 x Pull-ups
300m Run
15 x Thrusters
15 x Pull-ups
200m Run
9 x Thrusters
9 x Pull-ups
W.O.D.3
Hang Snatch 5 x 5 Reps
Power Snatch 5 x 3 Reps
Squat Snatch 5 x 1 Reps
W.O.D.4
Gymnastics on Sunday with Joe.
Or Catch-up a missed W.O.D.
