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CFDC , Bring on the Muscle ups

Workout of the day
Technique & Development: Training “FRAN”
A1: Thrusters @ 31X1; 7,5,5,3,3 Reps; 30 Sec Rest (Total is 5 Sets)
A2: Death Stretch 30 Sec Each Side; 3 Sets (Rest is time to reload)

* Each set of weight must go up. The first 2 sets can be warmup, last 3 should be HEAVY work while maintaing TEMPO and MECHANICS.

B1: wtd/strick pull ups 3-4 Reps; 30 Sec Rest; 5 Sets
B2: Shoulder Stretch (30 Sec Each Side); 5 Sets (Rest is time to reload)

Conditioning “Fran”
Part 1:
For time
21 Thrusters (42.5/30)
21 Pull Ups

REST 5 MINUTES

Part 2:
100 % MAX EFFORT ROW  for EXACTLY THE TIME IT TOOK YOU TO COMPLETE PART 1.

“Once you say you’re going to settle for second, that’s what happens to you in life.”
John F. Kennedy

Seven steps to get you to a ripe old age
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