Friday

Warm Up
2 rounds
500m No strap row
5-8 Strict  Pullups or Ring Rows

Goat: 10 min

WOD:
12 min cap

Dumbbell FRAN
21-15-9
DB Thrusters 45/30lb
Pullups

int. 35/25lb
beg. 25/15lb or 10 lb
Can use kb for thrusters (20k for 45lbs), (16k for 35lbs), (12k for 25lbs)  







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