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Monday January 7

Strength

Pausing Back Squat
5 Sets of 2

  • 8 Second Pause in Bottom.
  • Suggested percentages only: 50-53-56-59-62%

W.O.D

FRAN

21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups

Lighter weight, fewer reps, or different variations will undoubtedly be more challenging on cardio. That is exactly what we’re looking for. If the workout takes more than 6 minutes (1 minute at each station), we probably missed the intended stimulus. 15-12-9 or 12-9-6 are potential options for reducing reps and increasing intensity.

STRICT 10min time cap.

Scaled Options: 15-12-9 or 12-9-6

75/45 – Jumping Pull Ups

Recovery Row
5 Rounds:
2:00 Light
1:00 Moderate

Melinda MettenMonday January 7

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