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Friday Nov 7 2014

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Met Con
FRAN
21-15-9
THRUSTERS (95/75)
PULL UPS

Stength
Front squats
85% 4×5

On your own
FLR
3 min hold

FRIDAY COMP TRAINING 

ROPE CLIMBS
practise a full set of climbs

3 ROUNDS OF 
20 THRUSTERS rx’d

12 MIN EMOM
10 WALLBALL
5 SIT UPS
OR 
10 WALLBALL
20 DU’S

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