Nov 13

SKILL:
3 Rounds
4 Strict Pull Ups
4 Strict C2B Pull Ups
8 Kipping Pull Ups
or:
3 x 8 Ring Rows
*Add weight as necessary.
Pair With:
3 x 30 Sec. Hanging Hollow Hold

LIFT:
Back Squat
3 @ 60%
3 @ 70%
3 @ 75%
2 x 2 @ 80%
1 @ 85%
2 x 1 @ 90%

WOD:
“BURPING FRAN”
A) AMRAP 4
3-6-9-12-15-ETC.
Thruster (95/65) (75/55) (65/45)
Bar Facing Burpees
Rest 2 Min.
B) AMRAP 4
3-6-9-12-15-ETC.
Thruster (95/65) (75/55) (65/45)
Pull Ups
*Pick up where you were after Part A when starting Part B.

or

AMRAP 10
3-6-9-12-15-ETC.
Wall Ball (20/14) (16/10)
Burpee 6″

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