October 2, 2016
MOTIVATING MONDAY!
STRENGTH: (15:00) “Pause” Front Squats!
Work up to a 3 Rep MAX “3 second pause” Front Squat.
Clips are required. De load with care!
SCALED DOWN OPTION:
3 Rep Semi Heavy Front Squat (no pause).
STRENGTH ALTERNATIVE:
12:00 AMRAP!
25 KB High Pulls #44/25
200 M Run
50 Bicycle Kicks
MET CON: For Time (15:00)!
Advanced “FRAN”: 21-15-9
E:
Thrusters #115/85
Strict Pull Ups (NO kipping or hinging allowed)
RX:
Thrusters #105//75
C2B Pull Ups
SCALED: Traditional “RX” Fran!
Thrusters #95/65
Pull Ups
Or… MOD: AMRAP!
10 Thrusters #75/45 (DB Thrusters)
12 Banded Pull Ups or Ring Rows
250 M Row (5)