Blog Post

Tuesday 9-23-2014

Warm Up

*Lot Trips

*Spiderman Crawl/Soldier Kicks

*Over and Under the Fence/Lunge

*Inchworm/Burpee Broad Jump

then

Front Squat 5×3

Push Press 5×3

then

“Fran”

For Time:

21-15-9

Thrusters 95/65

Pull Ups

Cash Out:

Tabata Row

100 Double Unders (in as few sets as possible)

Endurance:

Max Effort Hill Sprints 

10x:30 sec 

Rest 2 min

*Use a hill, inclined road, treadmill, etc