Monday, December 31st

Strength

Back Squat

Pausing Back Squat
5 Sets of 2 Reps
5-Second Pause in the bottom Set #1 – 50% of 1RM
Set #2 – 53%
Set #3 – 56%
Set #4 – 59%
Set #5 – 62%

Conditioning

“Fran”

21-15-9 Thrusters (95/65) Pull-Ups

or

“Frantastic”

21 Thrusters + 9 Ring Muscle Ups 15 Thrusters + 15 CTB Pull-Ups
9 Thrusters + 21 Pull-Ups
Rx (115/80)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD