“Girls Gone Wild”

Fitness
On the 0:00... Girls Gone Wild Part #1 - "Fran"

21-15-9:
Thrusters (95/65)
Pull-Ups

On the 4:00... Girls Gone Wild Part #2 - "Diane"
21-15-9:
Deadlifts (225/155)
Dumbbell Push Press 50/35#

On the 8:00... Girls Gone Wild Part #3 - "Amanda"

9-7-5:
Ring Dip/Matador Dip/Box Dip/Bench Dip
Squat Snatches (135/95)

BAFRIEND
On the 0:00... Girls Gone Wild Part #1 - "Fran"

21-15-9:
DB Thruster 35/25#
Pull-Ups

On the 4:00... Girls Gone Wild Part #2 - "Diane"
21-15-9:
DB Deadlift or Barbell DL (Challenging)
Dumbbell Push Press 35/25#

On the 8:00... Girls Gone Wild Part #3 - "Amanda"

9-7-5:
Box or Bench Dip
DB Snatch 50/35#

Open
On the 0:00... Girls Gone Wild Part #1 - "Fran"

21-15-9:
Thrusters (95/65)
Pull-Ups

On the 4:00... Girls Gone Wild Part #2 - "Diane"
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups

On the 8:00... Girls Gone Wild Part #3 - "Amanda"

9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)

CAP 15

Alpha

Odd Object COND
3 Giant Sets:
5 Sandbag Cleans
50' Sandbag Carry
10 Box Jumps (40"/30")
100' Yoke Carry
Rest 2:00 between efforts.

Row COND
3 Rounds, Not for Time:
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace + 3
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace
Rest 3:00 between.

Intended to a conditioning based recovery from our benchmark prior to. 3 x 1000m distances. As an example, if our best 2K row time is 8:00, we would have a 2K pace of 2:00/500m. Our paces for the workout would be as follows:

250m Row @ 2:10
250m Row @ 2:03
250m Row @ 2:10
250m Row @ 2:00