In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Front Squat – EMOM for 10 minutes – 3 FSQ at a 6 RPE

Part 2 – Conditioning:

Performance: “Fran” RX is on

For time:

21-15-9 reps for time of:

  • Thrusters (95/65lb)
  • Pull-ups

Fitness: “Not Fran”

For time:

  • 21 Front Squat (95/65lb)
  • 21 Pull-ups*
  • 600m run
  • 15 FSQ
  • 15 Pull-ups
  • 400m Run
  • 9 FSQ
  • 9 Pull-ups
  • 200m Run

*or pull-up progression

  

  

 

0