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)
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)