Strength
Front Squat 1×5, 1×3, 2×2, 2×1 (Find 1RM)
Conditioning
“Fran” (Benchmark WOD)
21-15-9 Reps of:
Thrusters 95/65lb
Pull-ups
Buy Out: 2x(1 min sprint on air dyne)
WOD Notes: This WOD is designed for high power output (short time domain 2-8 min). Choose weight and band that will help you complete this WOD in under 10 min. Compare to 9/20/12
