WARM UP – MOBILITY
5-6 mins dynamic stretch
Barbell warmup alt. with pull-up drills and wall walks
WOD A
3 WOD’s each for time, every 10 mins a new workout starts
Scale to make sure you are getting at least 3 mins rest!
TGIF PT. 1 OF 3
12-9-6 reps for time
Front squats 185/135lb
Handstand push-ups 3/2 mat deficit
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2-3 sets max. first round
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WOD B
TGIF PT. 2 OF 3
15-12-9 reps for time:
Hang power snatches 115/75lb
Burpees over bar
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2 sets max. first round
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WOD C
TGIF PT. 3 of 3…
FRAN
21-15-9
Thrusters (95/65lbs)
Pull-ups
ACCESSORY
5-7 min bike or row cool-down
Stretch, & Crossover recovery
