WARM UP:
500 M. Row
25 Thrusters (45/35/15)
15 Pull Ups
Then:
5 Min. Hip and Shoulder Mobility
SKILL:
3 x 3 Weighted Ups Pull Ups
LIFT:
Front Squat
4 @ 60%
4 @ 70%
2 x 4 @ 80%
WOD:
“FRAN”
21-15-9
Thrusters (95/65) (75/55) (65/45) (55/35)
Pull Ups
*Adv. must do C2B Pull Ups
POST WOD:
Roll and stretch
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