Friday

Part A
Skill development:
10 minutes

• Working on technique
Warm-up:
• thrusters
• Pull-ups
• Chest-to-bars
• Bar Muscle-ups

Part B
WOD

30 minute CAP

“Oh Fran you are evil!”

21 – 15 – 9

• Thrusters (40/30/20 kg)
• Pull-ups

15 – 9 – 6

• Thrusters (50/35/25 kg)
• Chest-to-bars or jumping chest-to-bars

9 – 6 – 3

• Thrusters (60/40/30 kg)
• Bar Muscle-ups or jumping bar muscle-ups