Pre WOD:
Bench Press:
5 sets of 4 Rep
Set 1 at 82% and then adjust weight to 2 reps in reserve
WOD:
A, Front Squat 3 set*2 rep 86%+ (Build to Heavy double)
B, “Fran”
21-15-9 reps, for time of:
Thruster, 43/29 kg (95/65 lbs)
Pull-up
-cap 10 min
Core Buy Out:
E30 sec for 6 min:
1, 20 sec Hollow Rock
2, 20 sec Superman
3, 20 sec V ups
4, 20 sec Gymnastic Swimming Breaststroke
Post WOD:
Leg Accessories:
3 Rounds for quality
8 Left Leg Bulgarian Split Squats
12 Left Leg Bulgarian Deadlift
Rest 2 min
8 Right Leg Bulgarian Split Squats
12 Right Leg Bulgarian Deadlift
Rest 2 min
– Adjust Weight to RIR 2