Continue with daily hanging. Do you have a GOOD place to hang yet?
No?- get it set up… GET IT SET UP!

Monday
Harper- A Hero WOD
As many rounds as possible in 23 minutes of:
9 chest to bar pull ups
60/45kg power cleans, 15 reps
21 air squats
400m run with a 20/10kg plate
Post number of rounds and remaining reps, and scaling to chalkboard/journals

Tuesday
Five rounds for time of:
10 ring/bar/box dips
15 DB renegade rows (50/35#)
-then-
Five rounds NOT for time of:
3 eccentric pull ups (ASAP)*
2 lower from handstand (ASAP)
Notes in journal: do more or less next time?
*as slowly as possible

Wednesday
Front squats
3-3-3-3-3-3
-then-
Three rounds for max repetitions of:
1 minute DB deadlifts (AHAP)*
1 minute ring/regular push ups
Post number of total reps for each movement and load to chalkboard/journals
* as heavy as possible

Thursday
KB/DB FGB (Kettlebell/Dumbbell Fight Gone Bad)
Three rounds, one minute each movement, maximum reps of:
KB goblet squat (53/36#)
DB push press (50/35#)
KB swing (Russian)
DB box step up (20″)
KB sumo deadlift highpull
Rest exactly one minute
Post load and total number of rep for each MOVEMENT to chalkboard/journal

Friday
Work/Rest Fran
21-15-9 reps/round for time of:
thrusters (45/30kg*)
pull ups
work for exactly one minute, rest exactly one minute until all reps are complete
*For PR Fran times under 4 minutes, increase load by 5kg for each 30 seconds
Post load and total running clock time to chalkboard/journals