FRAN

21-15-9
Thrusters #75
Pull Ups

1a) 10X2 Banded Deadlifts @ 65% 1RM
270x10

1b) 5X5 Incline Bench Press (30-35˚) – heavy but no misses, rest 2 plus minutes.
185x5
Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.

2) 3x30 GHD sit ups

AMRAP 10
12 pull ups
12 pistols
112 hr push ups

6+11

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups

regular pushups

21-15-9

power cleans 135#
ring dips

I did it with 145# because I cant add. 9:11

Ring row max reps, then 3x 50%

21-15-9
Cal Row
Deadlift - 185
GHD x2

Beach sand wod with Stef, Caitlin, and Kate Toye.

2 rounds
21-15-9

Push-ups
Air squats

Pick up ice hockey. Full ice, 4 vs. 4, no subs. Played 15 minutes then rested 2 minutes, and so on...

4 Core in 7 minutes!
Did 30 push-ups and 50 sit-ups afterward.