Monday, 12/19

Fran
21-15-9
Thrusters 65#
pull ups

Did 53# & green band
8:19


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Thursday, 12/15

Power Cleans
3 x 45#s
3 x 65#s
2 x 75#s
2 x 85#s
2 x 95#s
1 x 100#s
1 x 105#s
110#s - failed twice

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Tuesday, 12/13

Interval Ladder x 3's: Perform three push-ups and three air squats, then six push-ups and six air squats, then nine - etc, etc. Adding three reps to each movement for the following work intervals: 3-Min On, Rest 1-Min, 6-Min On, Rest 2-Min, 9-Min On. *There is a 10 Burpee buy-in to start each work interval! Get some :)

1 - 4 rds
2 - 5 rds
3 - 6 rds + 13PU

Scaled hand release pushups

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Monday, 12/12

Back squats
5 reps x 45#s
5 reps x 65#s
5 reps x 85#s
5 reps x 95#s
5 reps x 105#s
5 reps x 115#s
5 reps x 125#s

Tabata row
8 rds - 816m

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