This Saturday we will have open gym tagged along with our Oly club from 8:30-10am. Oly club will start at 8:30am to allow plenty of time before the start of the Gymnastics Seminar. Come on in and get your workout on. There will be a workout programmed for those that want to take advantage of this. See you all tomorrow!!!
Don’t be afraid of the workout or not show up because it is FRAN! Look at it as a way to get better. Embrace the suck and conquer your fears. Kick this workouts ass!!
WARM UP:
400 M. Row
Then:
2 Rounds
10 Pass Throughs
10 Back Squat
10 Fire Hydrants
5 Inch Worms
SKILL:
3×2 Weighted Pull Ups
*Go as heavy as possible
LIFT:
Thrusters
5×3 @ 70%
WOD:
“FRAN”
21-15-9
Thrusters (95/65) (75/55) (65/45) (55/35)
Pull Ups
POST WOD:
Coach’s Stretch
