MONDAY

windmill complex, dowel

Burgener Warm-up

Calf pumps

Hollow & arches

Heart Starter

3 Rounds

· 100 Meter run

· 5 Hollows & Arches

· 5 Banded OH Squats

· 5 Boot strappers

WOD

“Fran”

CAP 12 Minutes

21 – 15 – 9

·   Thrusters (RX 42½/30 Kg)

·   Pull-ups

Some Times:

·     Beginners: 7-9 min.

·     Intermediate: 6-7 min.

·     Advanced: 4-6 min.

·     Elite: <3 min.

Recovery

·   2 Km row/ski-erg/run OR 4 Km bike