Warm Up
-crossover symmetry
-row/run/ride for 10 minutes until really warmed up and sweating.
-practice barbell thrusters and pull ups
WOD
“FRAN”
21-15-9
-thrusters – 95 lbs
-pull ups
*all out effort!!! modify as necessary to be able to continue to move through the whole workout with minimum rest.
Cool down
row/ride/run for 5 minutes easy pace