WARM UP
3 rds
10-wall ball
10-push ups
200m run
STRENGTH
Find 1rm Thruster
WOD
FRAN
21-15-9
Thrusters (95/65)
Pull Ups
eXpress WOD
eXpress WARM UP
WOD
3rds
1000m row
20-HR push ups
400m run
20-weighted sit ups
90 cal A/D (30 cal assault)
20-burpees