SWOD:
A) Back Squat
12 x 2 @ 55% 1RM
B) Glute Ham Falls
2 x 8

CWOD: “Fran”
21,15,9
Thrusters (95/65)
Pull ups

Post CWoD time to comments.

SWOD: 4 sets
Front Squat 4-6 reps @ 30X1
rest 90 sec
30 Unbroken Double Unders
rest 90 sec

CWOD:
“Fran”

Post SWOD loads/unbroken DU sets and CWOD time to comments.