Home/WODs/Coach Creations/THE PROGRM MASH WEEK 24
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by John Singleton

“THE PROGRM MASH WEEK 24”

Coach Creation WOD

343 6
  • For time:
  • 21 Thrusters 45/30kg / Choose a weight that allows you to go unbroken
  • 21 C2B
  • 10 RMU / Burpee Pull Ups
  • 10m DB Front rack lunge, 20/15kg
  • 100 DU
  • 5 min Rest
  • For time:
  • 21 Thrusters 45/30kg
  • 21 C2B
  • 50 Single arm DB OHS, 1 x 20/15kg
  • 50 GHD Sit-ups / Sit ups
  • 50 DB Deadlifts, 2 x 20/15kg
  • 50 DB STOH, 2 x 20/15kg
  • 5 min Rest
  • For time:
  • 21 Thrusters 45/30kg
  • 21 C2B
  • 500m Row
  • 20m HSW
  • 3 Rope climbs

To finish our Semi-final Mash series, we are leaving you with one to remember. It may not look too bad on paper, however any athlete who has done “Friendly Fran” (apart from Fraser…) knows it is not a workout you want to mess with.

This one is short and spicy. Go hard and hold on.


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