Not Fran

Strength:

Deadlift 1 OTMEM for 11 minutes @ same weight as Monday

WOD:

21-15-9

• Thursters (95#/65#)
• Over-the-bar bar facing burpees

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post name and time to white board

Run, Box Jump, Plank Hold

Strength:

Backsquat 3x5 @ 80% of 1RM

WOD:

10min AMRAP

• 200m run
• 10 box jumps
• 30 sec. plank hold

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post name rounds and reps to white board

Pull-ups, Sit-ups, Double Unders

Strength:

Press 5-5-5-5-5 (increasing weight)

WOD:

5RFT

• 5 strict pull-ups
• 20 sit-ups
• 50 double unders

____________________________

post name and time to white board

Prowler

Strength:

Deadlift 1 OTMEM for 10 min (add 5/10lbs)

WOD:

8min AMRAP

• 25m Partner Prowler Shuttle & Sprint 

White Board 27 Jan - 31 Jan