Warm-up: Coach’s Choice
Strength/Skill: Thruster (4 x 4 x 4 x 4 )
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: Fran Your Way-Choose 1! (12 Minute Cap)
Option 1: Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
Option 2: Strict Fran
21-15-9
Thrusters (95/65)
Strict Pull Ups
Option 3: Heavy Fran
21-15-9
Thrusters (135/95)
Chest to Bar
Stimulus/Focus: Today is “Fran Your Way.” If you don’t have a Fran time-or would like to try to PR today, go for it. If you would like to try one of the other options, that is fine as well. Whatever you choose, the time cap is 12 minutes. Have fun!
Cool Down: ROMWOD