FUNday

In TEAMs of 2, for TIME complete:

  Building Run

  50 Wallballs (20*-10"/14*-9")

  30 Power Snatches (95/65*)

  Building Run

  40 Wallballs 

  20 Power Snatches

  Building Run

  30 Wallballs 

  10 Power Snatches

Thursday

Bench: 5-5-3-3-3

   then...

2,000m Row*

*60% effort on the Row

Smooth & Steady, perfect technique 

Wednesday

4 Rounds for TIME of:
      200M
      7 Power Cleans (95/65*)
      7 Push Press (95/65*)
      7 Burpees

Tuesday

“Annie”

50-40-30-20-10
 Double Unders
 Situps

   rest as needed, then...

20-20-20-20-20
 KB Swings (53/35*)
 200m Run

Prayer Cards Of 9/11

Man-UP Monday

"FRAN"

21-15-9 reps for TIME of: 
  • Thrusters (95/65*)

  • Pull-Ups

"Make it a point to do something every day that you don't want to do. This is the golden rule for acquiring the habit of doing your duty without pain."

~ Mark Twain