Tuesday September 22nd

Tomorrow is Fran or Friendly Fran. time to start mentally preparing for that. Fran is sacred. Don’t miss tomorrow. Last games repeat wod this week.

Longer wod today. Max lift and cardio sprint yesterday, heavy clean complex Thursday.

Warm up
3 Rounds
Run 200
25 Jumping Jacks
10 Cossack Squats (5 each way)

Start with a wod
5 Rounds For time
20 Sit ups (it’s been awhile since just sit ups were programmed, do them don’t scale up)
20 Med balls over your shoulder (as heavy as possible)
20 Cals on bike or rower
100 M farmer carry

Accessory work
Accumulate 3 minutes in
-a regular plank hold
-left side plank hold
-right side plank hold