MONDAY

Benchmark workout day!! Let’s get busy with Fran today. Strength will be after wod.

Don’t forget to sign up for  Memorial Day Murph on Saturday, May 26th at 8 or 9 am. Nelson is going to bring his grill so we can hang out and BBQ after! If you want to bring something, there will be a sign up sheet at the whiteboard. Let’s do this! Murph and then burgers, dogs, beer and salads!

METCON:

“FRAN”

OPEN & PERFORMANCE
“Fran”
21-15-9:
Thrusters (95/65)
Pull-Ups

FITNESS
“Fan Fran”
AMRAP 7:
7/5 Calorie Bike
7 Thrusters (75/55)
7 Pull-ups

STRENGTH:

Back Squat
10 Reps @ 74%
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%
Rest 2:00 between sets.