Tuesday July 11th

Jul 10

A. In 15 minutes build to today’s

1-RM Dead-Stop Front Squat

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

“Mini Fran Sandwhich”

For Time:

500m Row

21-15-9

Med Ball Thrusters

Ring Rows or Med ball sit ups

200m run

Wednesday July 12th