Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Warm up movements and go over standards and scales
Part 2 – Conditioning:
Performance: “Fr.e.a.k” – First rounds of Fran, Eva, Annie, and Kelly – RX is ON
For time:
- 21 Thrusters (95/65lb)
- 21 Pull-ups
- Run 800m
- 30 KB swings (32k/30k)
- 30 Pull-ups
- 50 Double-unders
- 50 Sit-ups
- Run 400m
- 30 Box jumps (24/20″)
- 30 Wall balls (20/14lb)
Fitness: For time:
- 21 Thrusters
- 21 Pull-up progressions or ring rows
- Run 800m
- 30 KB swings
- 30 Pull-up progressions or ring rows
- 50 Speed stes or 75 Single-unders
- 50 Sit-ups
- Run 400m
- 30 Box jumps or step ups
- 30 Wall balls
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