TIM
Warm-up:
Jog the box w/footwork 3 min.
Group Agility
Dynamic Stretch
Strength:
Back Squat
20/80%-60#
WOD: FRIENDLY FRAN
For Time:
15-12-9 reps of
Thursters 95/65
Pull-ups
5 min Rest
12-9-6 reps of
Thursters 95/65
Pull-ups
5 min Rest
9-6-3 reps of
Thursters 95/65
Pull-ups
Icing:
Ring Push-ups (10)3