THE CIVILIAN DIVISION IS NOW LIVE!!!!!!
Warm-up Drills
I. Run 400m or Row 2:00
II. Dynamics & Mobility
Impact/Focus: “Fran” Skills & Drills
Every 3:00 x 5 Rounds
Round 1:
15-12-9 x PVC Thrusters & Hollow Rocks
Rounds 2,3,4,5:
A. 3-5 reps x Thrusters (starting with an empty bar and finishing at or above intended metcon weight)
B. 3-5 reps x Pull-Ups
Post training notes to comments.
“Fran”
For time
21-15-9
Thrusters (95#/65#)
Pull-Ups
Notes:
- Scale weight of thrusters down to something challenging but able to keep moving, if necessary
Post time to comments.
Fran 9:15
45lb Thrusters blue & black bands Pull-ups
Impact/Focus: “Fran” Skills & Drills
65lbs Banded Strict
“Fran”
15:26 65lbs
(Banded Strict)
Notes: good shit ! ????????