Friday August 26th

A. Every Minute on the minute for 9 minutes of:
:30 on :30 off
L-Sit Hang on Rig
Hollow Holds
Plank Holds

B. “Fran Sandwich” For time: 1000 Meter Row immediately followed by…

Rounds of 21, 15 and 9 reps of:

Thrusters (95/65 lbs) Pull-Ups

Immediately followed by…
800 Meter Run

HERD FIT
500 Meter Run
Followed by:
21-15-9 reps of:
Ground to overhead with plate
Ring Rows
Then end with:
400m Run