Thursday, January 2, 2019

Warm Up:

Row 3 min

Alternating Tabata (4 min) of-

Ring rows and light wall ball

 

Skill:

Thruster Progression 

 

WOD:

“Fran”

21-15-9 Reps for time of:

Thrusters

Pull Ups

 

Skill

Barbell Quad Smash

Overhead Tissue Smash