Wednesday

1. OHS
-work up to a heavy single

2. Choose One:

A.

3 RFT:
10 Burpee Pull ups
5 Squat Clean Thrusters, 155/105

3 RFT:
20 Pistols (10/side)
5 Squat Clean Thrusters, 135/95

One barbell, you change the weights. No rest between couplets. 

B.
FRAN
21-15-9
Thrusters 95/65
Pull Ups

Option A is going to definitely be longer than Fran, but we wanted to give you the option to re-test your Fran time  or establish a Fran time if you've never done it before! If you've done Fran before you know that just because it's shorter doesn't mean it doesn't SUCK…in a good way of course :)


MARK YOUR CALENDAR
Sept 14th, Sunday at 10am Nutrition Seminar and Lurong Challenge kick off meeting!