10272017

B) Strength/Skill

1) Front Squat: 9 x 2 @75%, every 60s.
2) Warm-up/Set-up pull-ups/thrusters performing work as a superset: 2-3 sets x 3-5 reps. Rest as needed. 

B) Metcon

"Jack & Fran"
3 RFT:
250 Meter Row
15 Thrusters (75, 55)
15 Pull-ups

Rx+:(95, 65) (C2B Pull-ups)
L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)
- Alt. Scaling Options:
- 250m Row = 200m Run
12:00 Cap

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm