Monday Nov 13, 2017
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

Fran-lung Anyone?

Strength

E2M10M

1 Cluster + 4 Thrusters
Pull-up complex: 3 Strict Pull-ups,
3 beat swings, 2 taps, 2 pull-ups (or C2B)

MetCon

10min AMRAP

3, 6, 9, 12, 15, 18 . . . .
Thrusters 95/65
Pull-ups
(RX+ = 50s/35s DBs & C2B)

Coaches Notes

Core-dio

Warmup

Hip Release

WOD

30sec. all out

90sec. rest

Row

X4

30sec. all out

90 sec. rest

burpees

X3

30sec. all out

90sec. rest

airdyne

X2

20 manmakers for time

Core

20 bicycle situps

8-12 ring tucks

15 side plank touches

Skill

downdog acroyoga

– Eric Barber