Warmup
walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmills - wrist clockwork
Skill Work
team of 2
3rds each:
a1 30s ski erg
a2 hshold
switch 20s
3rds each:
a1 30s row
a2 rig hold
switch 20s
WOD
c&J prep time
7RFT
1 rope climb
4 strict hspu
6 C&J 135/105
8 cal bike
PARTNER WOD
2 person teams:
wod 1:
4 rds
200m run together
ygig - spilt
10 DB Manmakers
20 KB American KB swing
wod 2:
4 rds
200m run together
ygig - spilt
10 DB Devil Press
20 T2B
wod 3:
4 rds
200m run together
ygig - spilt
10 cal Ski Erg
20 cal Row
SKILL:
RIG:
Back squat
3x1 pause (2 second)
5x1 increase load
OHS
2x5 btn press, snatch balance
5x1 increase load ahap
WOD
5 RFT
5 OHS 115/85
10 hspu
15 cal row
Strength / Skill
RIG:
Front squat
3x1 pause (2 second)
5x1 increase load
Press Complex
build to 1rm strict
then, build to 1rm for push or jerk
Benchmark
Fran PREP 5-10min
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
Cash Out
100 abs - lying knees to elbow crunches
