Warm-up: Coach’s Choice: Get Ready for Fran!
WOD: Fran 21-15-9
Thrusters, 95# / 65#
Pull-ups
Stimulus/Focus: Benchmark time!
Teen/Masters’ RX: 65/45
Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3)
Give yourself 5 minutes to rest after Fran. Then, use the clock to lift on your own for 5 sets of 3 on a 3-minute clock. Try to get AHAP.
Cool Down: 3 Rounds
100 Meter Run
10 GHD Sit Ups
10 GHD Extensions