131223 ~ Framanda

Strength:

Every 90s x 23 min

a) 4/2 Front Squat/Back Squat @ 85% 1 RM

b) ME HSPU (Strict first then finish with kip)

c) 250m Row (Sprint)

d) ME Tempo Pull Up 330

Conditioning:

Complete For Time:

“Framanda”

21 Thrusters, 95/65
9 Muscle-Ups
15 Thrusters, 95/65
7 Muscle-Ups
9 Thrusters, 95/65
5 Muscle-Ups

OR

“Fraburpees”

21 thrusters, 95/65
9 pull-ups
9 burpees
15 thrusters, 95/65
7 pull-ups
7 burpees
9 thrusters, 95/65
5 pull-ups
5 burpees

Cash Out:

Row

9x1:40 on, :20 off (2 min rest after round 5)
This i s a preset setting on the C2 Rower.  Choose "Select Workout" then "Custom List" then "v1:40/20r...9".
Record meters for each interval.
Goal is...
Guys:  500m each interval
Ladies:  420m each interval

1 comment (Add your own)

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