Audrey and the 4:30 crew.
Warm-up: 3 rounds of 10 Cal Bike, Air Squat, 10 KB Swings, then “Iron Scap”. Dynamic Stretch
Strength: Strict Pull-ups / Strict Press / Wallball
4+4+4 on the 2 min. for 5 rounds or a total of 10 min.
SFXF Benchmark workout today. Surely 10 minutes of rest during the course of a workout must make it friendly…right.
WOD: FRIENDLY FRAN
For Time:
15-12-9 reps of
Thursters 95/65
Pull-ups
5 min Rest
12-9-6 reps of
Thursters 95/65
Pull-ups
5 min Rest
9-6-3 reps of
Thursters 95/65
Pull-ups
Icing: Reverse Hyper 4 sets of 10.