Monday November 2nd

Metabolic conditioning (for time)

“Running Fran”

Run 400m

21 Thrusters @ 95/65

21 Pull Ups

Run 400

15 Thrusters

15 Pull Ups

Run 400

9 Thrusters

9 Pull Ups

Strength/skill

Establish a clean and jerk max effort over 10 mins

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Owen Sutton 9 years 6 months

Bring it on! *quivering*

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Slain WODs

Thursday January 2nd - Monday January 6th
Monday December 23rd - Monday 30th
Monday December 16th - Sunday 22nd
Monday December 2nd - Sunday December 8th
Thursday November 28th - Sunday December 1st
Monday November 18th - Sunday November 24th
Monday November 11th - Sunday November 18th
Monday October 28th - Sunday November 3rd
Monday October 21st - Sunday October 28th
Monday October 14th- Sunday October 20th

9 Basic Movements

The Push Jerk
The Air Squat
The Medicine-Ball Clean
The Sumo Deadlift High Pull
The Deadlift
The Push Press
The Shoulder Press
The Overhead Squat
The Front Squat

Workout Of the Day (WOD)