Tuesday

The Dirty 30 or Fricken 40

If you performed the Dirty 30 in under 20 minutes on 11/9/09 then do the “Fricken 40″

Box Jumps
Jumping Pull-ups
Kettlebell swings
Lunges
Knees to Elbows
Push Press 45/30
Good Mornings
WallBall
Burpees
Double Unders

For time.

Thursday

“Fran”

21-15-9 of

95/65# Thrusters
Pull-ups

Scale as needed

Saturday

Sled warm-up

Press 3×5 (highest weight you can do 3 times in a row for 5 sets)
2 minutes rest

Recommended WOD (do on an off day from class)

Run 6 x 400 m
90 seconds of rest