Wednesday, November 14th, 2018

Gymnastics:
EMOM x 8 mins
40 sec Hollow Hold, hands against the wall

WOD:
4 RFT
200m Farmer Carry (50/35)
20 Hand Release Push-ups
20 Ring Rows

Tuesday, November 13th, 2018

WOD:
“Complex Fran”
7 BMU + 7 C2B + 7 Pull-ups
21 Thursters (95/65)
5 BMU + 5 C2B + 5 Pull-ups
15 Thrusters (95/65)
3 BMU + 3 C2B + 3 Pull-ups
9 Thrusters (95/65)

Monday, November 12th, 2018

Strength:
Back Squat
3 x 2 @ 85%
2 x 1 @ 90%
1 x 1 @ 95%

WOD: 
2 RFT
30 Back Squats (135/95)
30 Bar Facing Burpees