Monday – 8/17

1. Strength

Front Squat

3RM

2. MetCon

“Fran”

21 – 15 – 9

Thrusters, 95/65

Pull-ups

Probably not a huge surprise that we’ve been working on thrusters.  Now is your time to showcase that work with one of the original, and probably most notorious, Functional Fitness workouts.  Give ‘er hell today, guys!

3. Extra Credit

a. Rest 1:1 from your “Fran” and then do

15 – 12 – 9

Thrusters, 75/55

Pull-ups

b. Crossover Symmetry IRON SCAP