9AM – LIFTING CLUB (SHARP)
10AM- TEAM WOD
WARM UP:
Teams of 2:
1K Row For Time
*Switch off every 250 Meters.
Then:
Mobilize
LIFT:
Warm up Dead Lift & Squat Clean Thrusters
WOD:
“FRANKY FOUR FINGERS” (From the 2012 Summer Shakedown)
(3 & 5 Min. AMRAPS then For Time w/ a 7 Min. Cap)
50 Deadlifts (255/165) (225/155) (205/135) (185/125)
50 Burpee Box jump Overs (20″) (12″)
50 Squat Clean Thrusters (135/95) (95/65) (75/55) (65/45)
50 Toes To Bar
*Rest 1 Min. between each portion. Always start from the beginning.
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