Hope you all had a Merry Christmas, now it's time for y'all to visit that girl you love to hate...
WARM-UP
500m row/ 400m run
10 pass throughs
10 around-the-world
10 push-ups
10 sit-ups
10 air squats
10 pull ups
STRENGTH
Front Squat:
Warm up with 5-4-3-2 reps to about 80% of 1RM
then do 3 sets of 3-2-1 @80%
METCON
"Fran"
21-15-9
Thrusters (95/65)
Pull ups
ROAD WOD
For Time:
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
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