Kettlebells

FSQ 5×5 (build by feel) Then, “Fran” – Week 6 of #summershred & Benchmark Wednesdays! For time: 21, 15, 9 Thruster (95/65) Pull-up “Don’t make

EMOTM 18 Min 1 – 16/12 Calorie Row Min 2 – 45sec Plank Hold Min 3 – 6 DL (225/155+) “The secret of business is

EMOTM 10 1 HPSN + 1 HSN (build by feel) Then, 3rds for time: Run 400m 10 HSPN (95/65) 10 OHSQ (same bar) “Nothing great

EMOTM 9 Min 1-3: 5 FSQ Min 4-6: 3 FSQ Min 7-9: 2 FSQ *Build heavy by feel  Then, AMRAP 6 5, 10, 15 S2O

Tabata! (8rds – 20sec ON/10sec OFF) AB Calories Double Unders T2B Box Jumps (24/20) Rollouts “Education is when you read the fine print. Experience is

“Elizabeth” For time: 21, 15, 9 CL (135/95) Ring Dips “The road to success is lined with many tempting parking spaces.” – Unknown

10m TGU – Alternate (weight by feel) Then, 4rds for time: 12 Burpee Pull-ups 12 Calorie Row “Real success is finding your lifework in the

BSQ 5×5 (mod/heavy by feel) Then, For time: 40 Wall Ball (20/16) 200ft Sled Push (3/2) Run 400m 30 WB 200ft Sled Push Run 300m

4rds for time: 15 Strict Press (95/65) 20 Pull-ups 50 Double Unders 50 RKB Swings (53/35+) *EMOTM 5 B.O.B. “A man is not old until

Partner WOD! 20m Max Meter Row *No more than 250m per person at a time Then, Group Stretch! “For every minute you are angry you