Sat Mar 3 "Francy"

Move

2) Teams of 3 (30 Min Cap)
12/10 Cal Bike, 90 Thrusters (Empty Bar)
12/10 Cal Bike, 60 Ring Rows
12/10 Cal Bike, 60 Thrusters (Empty Bar)
12/10 Cal Bike, 40 Ring Rows
12/10 Cal Bike, 30 Thrusters (Empty Bar)
12/10 Cal Bike, 20 Ring Rows

Train

1) Thruster: 5 x 2 Building

2) Francy

Teams of 3 For Time (30 Min Cap)

200m Team Run, 90 Thrusters (75/55)
200m Team Run, 30 Bar Muscle Ups
200m Team Run, 60 Thrusters (95/65)
200m Team Run, 20 Bar Muscle Ups
200m Team Run, 30 Thrusters (115/85)
200m Team Run, 10 Bar Muscle Ups

Stimulus:

1) You will build over five sets, completing two consecutive reps each time. Focus on your timing of the drive. Make sure you’re not pressing with your arms to early, let the legs do the majority of the work.

2) All teams will do all the runs together. SPlit the other reps however you like. Aim to increase the weight of the thrusters each round. The first person back from the run can start on their thrusters. Loading for the thrusters should never exceed 65%.

Extra Credit

3 Sets:
8 Single Arm Arnold Press Right
50’ DB OH Carry Right
8 SIngle Arm Arnold Press Left
50’ DB OH Carry Left
Rest 1 MInute