WARM UP:
500 M. Row
25 Thrusters (45/35/15)
15 Pull Ups
Then:
5 Min. Hip and Shoulder Mobility
SKILL:
3 x 10 Strict T2B
Pair With
3 x 10 Weighted Sit Ups
LIFT:
Strict Press
5 @ 65%
5@ 70%
2 x 3 @ 80%
Pair With:
Bent Over Row
4 x 5 (Use your Strict Press weight)
WOD:
“FRAN” (Compare to 6/10/13)
21-15-9
Thrusters (95/65) (75/55) (65/45) (55/35)
Pull Ups
*If your time is under 3:00 min. you must do C2B Pull Ups
**PR!!
POST WOD:
Roll and stretch
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