January 8, 2018 – Fit For Life

A. Context : Competition

Context : Competition
How the right mobility exercises can really help performance on a benchmark like Fran.Scoring: Not Scored

B. Rope Climb 1 Set

Rope Climb

C. Alternating Sets: Push Press, Dumbbell Single Leg Romanian Deadlift

7 sets, starting a set every 2:30, of:
C1. 1 Push Press @ 80-90%C2. 3 Dumbbell Single Leg Romanian Deadlifts

D. Fran

21-15-9 Reps for Time:
Barbell Thruster @ 95/65 lbs
Pull-Up

E. Cash Out :

Cash Out :
3 Rounds of
15 burpees,
200m Run,
OR
3 Sets of
12 Single arm bench press
12 Weighted step ups
Scoring: Not Scored

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