Monday 9.26

Today is the testing day for those doing the Fit for Fall Nutrition Challenge. Check Stacey’s Slack channel for more info if you can’t make it on Monday!

MONDAY
Challenge Test #1: Back Squat (Any)
Find a 1rm

WOD: “Fran”
21-15-9
Thrusters 95/65
Pull-ups

S: 65/45, Jumping Pull-ups
L1: Banded Pull-ups

No Rx+

Extra Work
1. KB Split Squat : 4 sets each leg, 6-8 reps each side, holding KB at side of non-front leg. Heaviest able making reps smooth with 22X2 tempo.

2. EMOM 10m
O: 5 Thruster + 5 Front Squat, increase as able
E: 12/10 Cal AB Sprint