11.24.2016

Friday

For 30min:
RUN, RIDE or ROW


11.22.2016

Wednesday

Deadlift: 4-4-4-4-4
Bench: 5-5-5-5-5
GHD Situps: 12-12-12-12


11.21.2016

Tuesday

For TIME:
  200m Run
  20 Back Squats (135/95)
  200m Run
  20 KB Swings  (53/35)
  200m Run 
  20 Toes-2-Bar
  200m Run
  20 Box Jumps (24/20")
  200m Run


11.20.2016

Monday

"FRAN"

For TIME...

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

Virtuosity on Patrol

Mastery of skills leads to confidence, & competence, on the street