STRENGTH / FOUNDATION
8X1:00:
ODD) 10 DB FLOOR PRESS + 10 DB BENTOVER ROW
EVEN) 10 DB SQUAT
*USE LIGHT TO MODERATE WEIGHT FOR ALL SETS
WOD
“FRAN”
21-15-9, 15:00 CAP:
THRUSTER 95/65
PULLUP
OR
“HEAVY FRAN”
15-12-9, 15:00 CAP:
THRUSTER 135/95
WEIGHTED PULLUP 45/30 *WITH A BELT HANGING WEIGHTS OR DB BETWEEN LEGS
COOL DOWN