31 October 2019
Warm-up: 3 sets: 50 Double Unders (100 Singles), 10x Burpees, 10x Hand release push up. Then, run the Block.
Strength: Bench Press: EMOM 10:00 complete 4x reps (moderately light load).
Stamina: 4 Rounds, not for time: 10x Turkish get up, 10x Burpee Pull up, 20x weighted dips.
WOD: “Frightful Fran” – FRAN in Costume
Must not take off any part of costume during Fran.
Post FRAN (time pending):
WOD 2: 21-15-9:
- Kettle Bell swing (55/35)
- GHD Sit-ups (2X Ab Mat Sit-ups)
- Hand release push ups
- Run the Block
Cool Down: “Annie” 50-40-30-20-10 Double Unders / Ab Mat Sit-ups