Warm-up: Row 5 Min. 2 Rounds of 10 Med Ball Cleans 10 Wallball 10 AH Swings. Dynamic Stretch.
Strength: Split Jerk
5@65% 5@75% 5+@85%
WOD: FRIENDLY FRAN
For Time:
15-12-9 reps of
Thrusters 95/65
Pull-ups
Rest 5 minutes
12-9-6 reps of:
Thrusters 95/65
Pull-ups
Rest 5 minutes
9-6-3 reps of:
Thrusters 95/65
Pull-ups
Icing: Shoulder Mobility