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Components

1600m (1 Mile) Row

40 Burpee Box Jumps

Fran Complex

Fran Complex (Scaled)

Settings

Workout

11/26/2019

Conditioning

Pick which one you DON'T want to do. :)

1600m (1 Mile) Row (Time)

Row 1 Mile for Time

40 Burpee Box Jumps (Time)

24/20

Workout of the Day

Fran Complex (Time)

For Time:
07 Bar Muscle-ups
07 Chest-to-Bar Pull-ups
07 Pull-ups
21 Thrusters (95/65)
05 Bar Muscle-ups
05 Chest-to-Bar Pull-ups
05 Pull-ups
15 Thrusters
03 Bar Muscle-ups
03 Chest-to-Bar Pull-ups
03 Pull-ups
09 Thrusters

Fran Complex (Scaled) (Time)

For Time:
07 Banded Pull-ups
07 Jumping Pull-ups
07 Push-ups
21 Thrusters (75/55)
05 Banded Pull-ups
05 Jumping Pull-ups
05 Push-ups
15 Thrusters
03 Banded Pull-ups
03 Jumping Pull-ups
03 Push-ups
09 Thrusters

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, November 26, 2019

Male Clients