1.31.18

HOLY SMOKES!!!!!!!!!! Great job on all the PBRs on “Fran” Yesterday and also great job to those who completed it for the first time!

Don’t Worry the Cough goes away

Deadlift
1×10 (50%)
1×3 (65%)
2×3 (75%)
1×1 (85%)
1×20 (40%)

Then 10min Alt. EMOM
1st min-:30 Ring Support Hold (Top)
2nd min- :45 Max Effort Burpee (New Standard)
*Score is total number of Burpees

1.30.18

**Record Board Day**

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

with a twist………

Depending on Fran Time complete the following Times on Assault Bike For Calories directly after completing Fran

Sub 2min: :120
2-4min: :90
4-6min: :60
6-8min: :30
8min+: :15

1.29.18

4 Rounds for Score (:60 at each station) (FGB style)

Row for Calories

T2B

Single arm DB Push press (50/35)(Must switch every 5 reps)

Box Jumps (24/20)

Rest

*Can start at any movement, must follow order

*Modify as Needed

1.26.18

Back Squat:
2×3 (70%)
2×3 (80%)
1×30 (45-50%)

13min AMRAP Partner WOD:
8 C2B Pullups
8 Power Snatches (95/65)
8 Bar Facing Burpees (New Standard For RX)

*Partners Alt Rounds
*Partners Must Tag when switching
*Modify as Needed