Monday 10.03.2022

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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.

Samy Daghir

2 thoughts on “Monday 10.03.2022”

  1. Impact/Focus: “Fran” Skills & Drills
    65lbs Banded Strict

    “Fran”
    15:26 65lbs
    (Banded Strict)

    Notes: good shit ! ????????

    Reply

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