WOD

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Pay to Play” 16min AMRAP Buy-In:  600m Row 200m Farmers Carry, 53/35 Then… AMRAP 20 KB Swings, 53/35 20 Box Overs, 24/20

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Skill/Technique 10min AEMOM Odd: Double Unders (Reps) Even: 2 Power Snatch * Maintain DUs * Build Snatch Weight * Focus on Technique B. “Don’t Stop” For Time 50 Russian Twists, 25/15 40 Pull-Ups 30 AbMat Sit-Ups 20 Thrusters, 95/65 10 Toes-to-Bar 5 Strict HSPUs

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY AWFUL ANNIE For time: 50-40-30-20-10 Double-under Sit-up 5-4-3-2-1 Clean*RX 185/135

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY Friendly Fran 3 rounds for Time 21 Thruster 21 C2B Pull ups RX-95/65RX+115/85

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength Push Jerk + Front Squat 12min AEMOM Odd: 2 Push Jerk (Build) Even: 2 Front Squats (Build) * Change Weight Every 2 Mins * Same Weight Both Mvmts B. “Shoulquad” 3 Rounds for Time 20yd OH Walking Lunge, 55/35 20 WB Push Press, 20/14 20/14cal Bike (30/21cal Row/Ski) 4:00 Rest

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Russian Bear” 3 Rounds for Time 5 Deadlifts, 225/155 100m Suitcase Carry, 53/35 20 Russian KB Swings, 53/35 30 Russian Twists, 45/25 2:00 REST Rx+:  Deadlift: 275/185 | KB: 70/53