Warm-up: Coach’s Choice
Strength/Skill: Thruster (5 x 3)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: For Time (24 Minute Cap)
3-6-9-12-15-18-21
Thrusters (75/55)(55/35)
21-18-15-12-9-6-3
Pull Ups
RX+: (115/75)(75/55); Chest to Bars
Stimulus/Focus: This is a longer version of Fran! Break your work into manageable sets and take short breaks.
Cool Down: 3 Rounds
10 GHD Sit Ups
10 GHD Extensions