LUR
Warm-up: Row 5 min. then 1/2 Tabata > Clusters, AH swings, Sit-ups.
Dynamic Stretch
WOD: FRAN
For Time:
21-15-9 Reps of;
Thrusters 95/65
Pull-ups
Strength: Front Squat
5 Sprints
Wave 1 > 7/50 5/55 3/60
Wave 2 > 7/55 5/60 3/65
Wave 3 > 7/60 5/65 3/70
Icing: Have a great weekend.