Tuesday (Speed/ Go!)

Warm up

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

3x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Pulling complex (5 ring row/ 5 ring shrugs/ 5 ring rows)

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

Transitioning & strategy

WOD

Fran

21-15-9

Thrusters w/65 m/95

Pull ups

GoFit

MB Warm Up #2

4x

Lateral shuffle MB tosses

MB rotations

MB high low pass

Partner wall ball shots

Skill

Movement standards

WOD

7x

30:30

-Horizontal ring rows

-Jump lunges

-Wall ball shots