Benchmark “Fran” 21-15-9 reps for time of: • Thruster 95/65# • Pull-ups Post time.
Sumo Deadlift 5-5-3-3-3-1-1-1-1 Post load to comments.
Rest day Closed
Rest day Mobility wod at 10am open gym from 11a to 2pm On Ramps 10am-?
Overhead squat complex 7 Minute ladder of: 3 Overhead squats (Each lift must come from the floor) Post load to comments.
Complete as many reps as possible in 13 minutes: Push up 20 reps Box jump 10 reps, 30″/24″ Post reps to comments.
“Hotshots 19” Six rounds for time of: • 30 Squats • 135 pound Power clean, 19 reps • 7 Strict Pull-ups • Run 400 meters Post time to comments.
21-15-9 Row for calories Chest-to-bar Pull-ups Wall Ball, 20/14 Post time.
5 rounds for time 15 toes-to-bar 5 squat snatch, 185/125 Post time to comments.
Rest Day Closed