“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive” – Jim Kwik
Primer: 2 x 100 Ft Overhead Carry | 20s Row static Hold | 10 Waiters Squats (each side)
Strength: front squats 7x On The 1:30
3 @ 75% |
1 @ 80%
3 @ 75%
1 @ 83%
3 @ 75%
1 @ 86%
12 @ 60%
Based off of 1 RM Front Squat
WOD: “Complex Fran”
6/3 Bar Muscle Ups + 9 Chest to Bar + 12 Pull Ups
21 Thrusters @ 135/95
6/3 Bar Muscle Ups + 9 Chest to Bar + 12 Pull Ups
15 Thrusters @ 135/95
6/3 Bar Muscle Ups + 9 Chest to Bar + 12 Pull Ups
9 Thrusters @ 135/95
*15 Minute time Cap
Performance: 3/1 Bar Muscle Ups + 6 Chest to Bar + 9 Pull Ups | Thrusters @ 115/80
Fitness: No Bar Muscle Ups 21-15-9 Chest to Bar | Thrusters @ 95/65
Fit Light: 21-15-9 Pull Ups or Jumping Pull Ups | Thrusters @ 75/55 or 65/45