INGUZ Fitness + Nutrition

 

INGUZ WOD

“Only Frans”

For Time:
15-12-9:
Thrusters (95/65#)
Pull Ups

[Rest 2 Minutes]

12-9-6:
Thrusters (115/85#)
3-2-1 Rope Climbs

[Rest 2 Minutes]

9-6-3:
Thrusters (135/95#)
Burpee Pull Ups

*Post time completed to the whiteboard. There is a 20 minute time cap.

 

ACCESSORY WORK

Back Squat:
5 Reps @ 40% 1RM
5 Reps @ 50% 1RM
5 Reps @ 60% 1RM

 

MOVE 45

20 Minute AMRAP
20 Abmat Sit-ups
60 Single Unders
20 Single Arm Thrusters (10 reps each side)
400m Row