Tuesday’s WOD

Warm Up:

500 Meter Row

4 Laps inside the gym

Skill:

HSPU/ Pull-ups/ Kettlebell Swings

 

Chipper For Time:

30 Handstand Push Ups

40 Pull-ups

50 Kettlebell Swings, (53M/35F lbs)

60 Sit-up (abmat)s

70 Burpees

ADVANCE WOD

20 minutes to complete the following…

For time:

“Fran”

21-15-9 of:

Thrusters 95/65#
Pull-ups

-then (no rest)-

Run 1 Mile.

With the remaining time:

Establish a 20RM Back Squat.

Notes: Please post “Fran” time, 1 Mile Run time, and 20RM Back Squat load to comments. Remember, there is ZERO rest between “Fran” and the 1 Mile Run.