There Will Not Be A 4:30PM Session Today… There Will Be A 5:30PM Session…
However… I Will Not Be There…
The MOD For The Run Will Be .8 On The Bike…
Once You’re Done With The WOD… Leave The Rowers Wherever You Used Them Please… I’m Going To Move Some Stuff Around In The Gym…
Rowin’… Runnin’… Thrustin’… Sittin’ Up… Runnin’… Rowin’… Meditatin’…
It Doesn’t Have To Be A “Long Complicated” List Of Movements On The WhiteBoard In Order To Be Effective…
But… Think About It…
The Row Is A Row… Honor System…
The Run Is A Run… Just Run… Jog… Walk…
Burpees Over The BarBell Are Just Annoying…
Now… The 2 45 Rep Movements…
Thrusters & GHD Sit Ups…
You Can Break These Up However You Want…
But… Think About The Old School Classic WorkOut…
“Fran”…
21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups…
If You Follow That Rep Scheme Then All You’re Doing Is Replacing Pull Ups With GHD Sit Ups…
Or… You Do You!!!
There Are Many Ways To Attack This WOD…
Happy Friday Eve… Have Fun!!!
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
45 Row Pulls
400 Meter Run
5 Burpees Over BarBell
***Thrusters & GHD Sit Ups Are Broken Up However You Want…***
45 Thrusters (Rx’d: M-95lbs/F-65lbs…)
45 GHD Sit Ups… (90 AbMat Sit Ups…)
5 Burpees Over BarBell
400 Meter Run
45 Row Pulls…TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 