THE CIVILIAN DIVISION IS NOW LIVE!!!!!!
I. Run 400m or Row 2:00
II. Dynamics & Mobility
Impact/Focus: “Fran” Skills & Drills
Every 3:00 x 5 Rounds
15-12-9 x PVC Thrusters & Hollow Rocks
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.
- Scale weight of thrusters down to something challenging but able to keep moving, if necessary
Post time to comments.