2020-11-30 Frankie says 'please



Frankie says 'please remember your long socks for today'.

Finisher:
3 Rounds for time
15 KB toe to kB
20 hollow rocks
25 alt v ups
30sit ups
*Reduce Reps where needed*


Workout Intent:
Being comfortable doing big sets of work. Aiming to get the work done in as few sets as possible, DO NOT pace this wod, if you blow out, you blow out. Aim to find where your redline is. Don’t be concerned with your time.

Competitor:
SHSPU

4 rounds For Time
30 KB Swings 24kg/16kg
15 HSPU
2 Rope Climbs



Skill Piece
-pistols
3
*holding onto the rig, lowering down for a count of 3 and then standing back up. Do all three reps on one side, than three in the other*


Accessories
DB front + Side raises
8-8-8-8


Clean Pull
2-2-2

Every 90seconds for 6 rounds
1 Hang Power Clean
1 Squat Clean
1 Push Jerk
*add weight as you go*

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