WARM UP:
500 M. Row
25 Thrusters (45/35/15)
15 Push Ups
Then:
5 Min. Hip and Shoulder Mobility
SKILL:
Advanced / Int: Find 1RM Weighted Strict Pull Up (TEST)
Scaled: 4 x 5 Strict Pull Ups
LIFT:
Front Squat (TEST)
7 Min. to Find New 1RM
PR!!
WOD: (TEST)
“FRAN” (Compare to 6/10/13 & 9/12/13)
21-15-9
Thrusters (95/65) (75/55) (65/45) (55/35)
Pull Ups
IF TIME IS UNDER 2:45
HEAVY “FRAN”
Thrusters (135/95)
C2B Pull Ups
**PR!!
POST WOD:
Roll and stretch
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