wod
”Fran”
21-15-9
thrusters 95/65
pullups
intermediate
12-9-6
thrusters 95/65
pullups
beginner
21-15-9
thrusters 45/35
jumping pulls
warmup
30 jumping jacks
20 med ball squats
30 skier jacks
20 med ball strict press
30 jumping pullups
then,
10 ring rows
20 med ball thrusters
30 Russian twists with med ball
10 ring rows
20 med ball thrusters
skill work 3-5 reps each
-muscle clean
-front squat
-push press
-thruster
thruster loading- working with a partner,
spend 8 min building up to a heavy single thruster
Should be heavier than your workout weight
pre wod
2 sets
:20 sec thrusters
rest :10
:20 sec pullups
:10 sec rest