Strength
Back Squat (5×3 @75%)
Prep
6 min EMOM
Min 1. x3-5 Squat Clean Thruster
Min 2. x3-5 Pull-up Set-up/Warm-up
WOD
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
L3: (75, 55)
L2: (65, 35) (BA Pull-ups)
L1: (45, 25) (15-12-9 Burpees)
L2: (65, 35) (BA Pull-ups)
L1: (45, 25) (15-12-9 Burpees)
$ Out
100 Banded Leg Curls each leg
Banded Ab Pulldows: 100 Total Reps
Banded Ab Pulldows: 100 Total Reps