Nov 5

Workout of days past

Strength

4 Sets 1) 8/side RFE Split Squats @30X1 2) 20 Alt Plank Reaches 3) 20-30 sec/side Star Plank

*Suitcase loaded RFE SS *Every 4 min

WOD

““Fran Prep””

EMOM 5-9 1: 5-9 Thrusters + 5-9 Pull Ups

*Time cap 9 min * Determine number of thrusters/pull ups to be completed each min and EMOM until you complete a total of 45 thrusters and 45 Pull ups. * For example, you will do EMOM for 5 min if you choose to do 9 thrusters + 9 pull ups. Or EMOM for 9 min if you do 5 thrusters + 5 pull ups. If numbers are not divisible, then you will make up the difference on the last min. For example, 6 thrusters/6 pull ups for 7 min and 3 thrusters/3 pull up on 8th min.

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