Compete/Train

PART 1: THRUSTER
7-5-3:
Thrusters

*Score = Heaviest Load

PART 2: “FRAN”
21-15-9:
Thrusters 65/95 M55/85
Pull-ups- Or Burpees or 27-21-15 Sit Ups
*Score = Time it takes to complete the workout

 

Sweat

PART 1: THRUSTER
7-5-3:
Thrusters

*Score = Heaviest Load

PART 2: “FRAN”
21-15-9:
Thrusters 55/75 M45/75
Pull-ups- Or Burpees or 27-21-15 Sit Ups
*Score = Time it takes to complete the workout

AFTER PARTY- 8 RNDS
Tabata-
Straight Leg Plate Crunch
Super Man Pulse
Tuck Crunch
Then-
4 RNDS
:20s Hollow Hold with 5lb Plate in hands
:30 Plank on Elbows- continuously expanding right arm/left leg, left arm/right leg

AT HOME:
PART 1: DOUBLE DUMBBELL THRUSTER

Build to A Heavy set of 3 Thrusters

*Score = Heaviest Load

PART 2: “FRAN”
21-15-9:
Double Dumbbell Thrusters
Burpees
OR
27-21-15:
AbMat Sit Ups