WARM UP
4 x's thru
30 sec wall ball
45 sec row
15 sec rest.
SKILL/DRILL
Thrusters
Work up to and beyond wod weight
WOD
“Fran”
21-15-9
Thruster(95-65)
Pull ups
eXpress WOD
eXpress WARM UP
WOD
5 x's 3 min rds
5-DKB thrusters(53- 35)
10 cal A/B
5-DKB burpees
10 cal A/B