Monday. 9.21.15 (Surprise!!!)

MOB: Full body mobility.
WU: Review Thruster and Pullups

CI: Fran. 21-15-9 reps for time of:
Thruster 95/65
Pullups
THIS WORKOUT HAS AN 8:00 CAP.

At the completion of the 8:00 cap, take an additional 8:00 to recover. (The earlier you get done, the longer you get to rest! Yay!) Then as a class:

CII: Back Squat. 3 rounds.
:30 of max reps at 55% of last week’s 3RM
Rest 2:30

LIII: 15-12-9 at rx’d.
LII: 21-15-9 at weights and subs of choice.
LI: 15-12-9 at weights and subs of choice.

PWMOB: Full body rollout.

Chisel:
CI: KB Fran. 21-15-9 reps for time of:
KB thrusters 53/35
Pullups

CII: 3 rounds of max goblet squats in :30/rest 2:30.

Advanced: Go faster.
Endurance: None

The Mar: 3RFR of:
Max flutter kicks in :30
Full recovery
Max sit to stands in :30
Full recovery

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