In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Warm up movements and go over standards and scales

Part 2 – Conditioning:

Performance: “Fr.e.a.k” – First rounds of Fran, Eva, Annie, and Kelly – RX is ON

For time:

  • 21 Thrusters (95/65lb)
  • 21 Pull-ups
  • Run 800m
  • 30 KB swings (32k/30k)
  • 30 Pull-ups
  • 50 Double-unders
  • 50 Sit-ups
  • Run 400m
  • 30 Box jumps (24/20″)
  • 30 Wall balls (20/14lb)

Fitness: For time:

  • 21 Thrusters
  • 21 Pull-up progressions or ring rows
  • Run 800m
  • 30 KB swings
  • 30 Pull-up progressions or ring rows
  • 50 Speed stes or 75 Single-unders
  • 50 Sit-ups
  • Run 400m
  • 30 Box jumps or step ups
  • 30 Wall balls
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