Monday's WOD

Warm-up

Row 400m

Group warm-up

One round of each:

Tabata Squats

Tabata Pull-ups

Tabata PVC Thrusters

20m Broad jumps

20m Lunges

40m Crossover steps

Get ready for WOD

Stretching and discussing class for the day

Strength/Skill (after WOD)

Weighted Dips 3-3-(3-3-3-3-3)

Work sets are in parentheses

WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

Thrusters (95/65)


Pull-ups

Recovery

Short stretching and mobility sequence

Learn and practice handstand progressions