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OUR BLOG

The Franchise

By brett kokoruda | In WOD | on January 19, 2017

Part A:

“Air Force”

20 Thrusters(95/65)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

*every minute including the first perform 4 burpees. Athlete may take a minute off from the barbell movements but must complete the 4 burpees. Scale weight and movements as needed.

*20 minute time cap

Part B:

5 rounds

10 Plank reaches(5each side)

10 Russian Twists(5each side)

10 Reverse Crunch(off rig)

10 MedBall Abmat Sit-ups

Part C:

60s Dragon(each side)

60s Twisted Lizard(each side)

60s Pigeon(each side)

30s Half Front Split(each side)

 

30s Twisted Cross(each side)

30s Puppy Dog

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