In Wod

“FRAN” Friday

21-15-9
Thrusters 95/65
Pull-Ups

Not for Time
1 mile recovery run

COMPETITOR
1. Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%

2.21-15-9
Thrusters 95/65
Pull-Ups
3. Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – :40 Seconds Strict Max Ring Dips
Even Minutes – :40 Seconds Max D-Ball Cleans (125/100)
Athletes choice on weight

WEIGHTLIFTING
Deadlift
Warm up 45%-55%-60% 5-5-3
70% 3
80% 3
90% 3+

Front Squat
6-6-6

3 Sets
Sled Push Increasing weight
10-15 Straight Leg Raise

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