0500 and 1140 at the usual.
SOOOO we are going to do split OPs again for today and sync back up on Wednesday. Too many people have never done Fran at the 1130 class so Fran it is.
Complete as many rounds as possible in 6 mins of:
Single Arm Kettlebell Overhead Walking Lunge, 25 ft (Right Arm)
Single Arm Kettlebell Overhead Walking Lunge, 25 ft (Left Arm)
10 Single Arm Kettlebell Swings (Right Arm)
10 Single Arm Kettlebell Swings (Left Arm)
7 Shoulder Press, pick load
Every 2 mins for 10 mins.
8 rounds, 20 secs per station, of:
Ring Dip Rest 10 secs
Deadlift, 225/155 lbs Rest 10 secs
Ring Row Rest 10 secs
Wall Ball, 30/20 lbs Rest 10 secs
Burpee Over Bar
Rest 30 secs
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 20 secs, the clock does not stop or reset between stations.
1130 we will do MON’s WOD.