FRIDAY // 3.18.2022

 CFW WOD

(1) GYMNASTICS SKILL
Kipping Pull-ups
AMRAP 10 – For Quality
5 Hollow Rocks
5 Kip Swings
3-5 Strict Pull-ups
3-5 Kipping Pull-ups / CTB / Bar Muscle-ups

Note: The focus of todays gymnastics work is to build body awareness and coordination.

– Track progressions & number of sets in your notes –

(2) WOD
Time-Priority Fran (4:30)
For reps:

60 seconds of thrusters
60 seconds of pull-ups
45 seconds of thrusters
45 seconds of pull-ups
30 seconds of thrusters
30 seconds of pull-ups

♀ 65 lb ♂ 95 lb

Note: The goal of todays workout is to build your anaerobic endurance. Focus on moving consistently for each time period. This workout should be difficult especially in the last 2 rounds.

– Track total number of reps completed –