Oh Fran we love you!!
9:00am Fran. Good times, good times!!
WARM UP
3 Rounds:
25 Dubs
10 PVC Pass Throughs
10 PVC OHS
10 Ring Rows
10 Push-ups
10 Sit-ups
OHS Prep
STRENGTH
OHS
5-4-3-2-1
WOD
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20″ box
Push-press, 75/55
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
