Thursday, August 1, 2024

Warm up

:30 Flutter Kicks

:30 Bicycles

:30 Dying Bugs

:30 Lunge walk

Run 1 lap

3 min AMRAP

2 Inch Worms

3 Pull Ups

4 Push Ups w/ bottom pause

PVC

PVC Progression

Skill

3x8 Floor Wipers (heavy)

WOD

“Heavy Fran”

21-15-9 of

C2B Pull Ups

Thrusters (75/115)

FINISHER: Puramid down floor wipers W/ Presses (start high as possible and drop 10’s: (10,8,6,4,2,2,2,2)