WOD:
#mighty ducks (aka Heavy Fran)
2 Sets:
15-12-9
Thrusters (135/95)
Strict Weighted Pull Ups (45/25) *Scale to 25/10 **Strict No weight
*use belt if available
-rest 5:00-
Competitor Target Time: 7-8 min
Time Cap each set: 12 min
STRENGTH:
#Back Squat
– 10 sets x 3 reps @ 81% 1RM Back Squat
* Rest 60-90 secs between sets
#Front Squat:
3 sets x 2 reps @98% 1RM Front Squat
* Rest 2 minutes between sets
CASHOUT:
#abs
1-3 Sets:
20 Abmat Situps
30 Flutter Kicks (each side)
40 sec plank hold
50ft Single DB Overhead Carry (each side)
OPTIONAL RUN CAPACITY:
Run “Aerobic Capacity”
2 sets:
500m easy recovery run,
400m at fast run pace,
400m easy recovery run,
300m at fast run pace,
300m easy recovery run,
200m at fast run pace,
200m easy recovery run,
100m at fast run pace
100m easy recovery run
-no rest b/t reps-
-4min rest b/t set-
