Frank the Tank

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“Frank The Tank 1”
In a 5:00 Window…
50 Wall Balls (20/14)

Time remaining, AMRAP:
12 Deadlifts

12 Barbell Facing Burpees

Rest 5:00

“Frank the Tank 2”
In a 5:00 Window…
35 Wall Balls (20/14)
Time remaining, AMRAP:
9 Deadlifts

9 Barbell Facing Burpees

Rest 5:00

“Frank the Tank 3”
In a 5:00 Window…
20 Wall Balls (20/14)
Time remaining, AMRAP:
6 Deadlifts

6 Barbell Facing Burpees

OPEN/Masters Comp Train 35+ 185/135 -  225/155 - 275/185

PERFORMANCE 155/105 - 185/135 - 225/155

FITNESS/Masters 45+ 135/95 - 155/105 - 185/135

·      In each 5 minute section, we are starting with a “buy-in” of wall balls. In the remaining time, athletes will get through as many rounds of the deadlifts and lateral burpees over the bar as possible.

·      All rounds scored separately. Weights on the barbell should be something that athletes could do 25+, 20+, and 15+ reps unbroken when fresh respectively.

Recovery: ROW/BIKE/WALK

ROMWOD/Crossover Symmetry

Zachary Hamilton