Warm up
- 10 small box jumps
- 10 raised leg push ups
- 10 jump squats
- 10 tricep dips
- 20 calf raisies
- 20 planks openers
Strenght
10 10 10 10 10, box lunges .
weights racked in back position wods FT “Nasty Women” In 4 – 6 Minutes: “FRAN” 21-15-9 Thrusters @ (95/65)/MW Pullups –REST 4 MINUTES– In 4-6 Minutes: “DIANE” 21-15-9 Deadifts @ (225/155)/MW Handstand Pushups –REST 4 MINUTES– In 4-6 Minutes: “GRACE” 30 Clean and Jerks @ (135/95)/MW *Score = reps or times completed for each amrap