Nate….The expression tells it all.
Warm-up: Row 500m then Iron Scap. Dynamic Stretch
Strength: Strict Press / Front Squat
10 + 10 8 + 8 6 +6
Use the same wt. for both movements.
WOD: FRANDY
For Time:
21 Thrusters > 15 Pull-ups > 9 Snatches
21 Pull-ups > 15 Snatches > 9 Thrusters
21 Snatches > 15 Thrusters > 9 pull-ups
Mens Weight 75# / Womens Weight 55#
Icing: Handstand Walk Get 30′ accomplished.