Friday’s Workout
Competition

“F-RAN”
FT:
400m Run
21 Thrusters (95/65)
400m Run
15 Thrusters
400m Run
9 Thrusters

 

Friday’s 12:00 Breath Class
Optimize your F-Ran before class

Sunday’s Workout

6 Rounds on the 4:00
200m Run
15/12 Cal Row
12 Lateral Burpees

Monday’s Workout
Practice

A) Sumo Deadlift
PEAK: 5×5 @ 75%
BASE: 5×5 (by feel)

B) 4 Rounds :30:30
Seated Wt’d Rope Pull (over Pull-up Bar)
OHS (50-60%)
Plank Ups

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