0900 @ Pelican Point

Warmup:
Agility Drills
Burgener Warmup x 3 w/PVC
15 Air Squats, concentrate on form
20 Situps, feet together, full range of motion
20 GHD Hip Extentions
7 Thrusters, 65 lbs

WOD:

"Fran"

21-15-9 reps
95 pound Thruster
Pull-ups

Skill:
Push Press

Compare to 100212



"Ensure you are getting rest days. You need to get 1-2 rest days a week where you do not workout at all. Every 2-3 months, get a 3-4 day rest period. These workouts are grueling and you need to let the body recover." - Dave Joseforsky