It’s December 1….Goal board has been wiped clean…keep up with your monthly/weekly goals and progress will be yours!!
Warm Up
10 min warm up for Squat Cycle….
Strength
Squat wk6, day 1
** mandatory warm up sets
THEN 10 min warm up before WOD
10 Pushup, 12 OHS, then 400m jog/row
warm up thruster weight for the WOD
WOD
Fran
21-15-9
Thrusters (95/65)
Pullups
**choose weight and pull up variation that allows you to complete the WOD sub-10 minutes. This is a burner!
Share this page