LINDSEY
WARM-UP:
3 Rounds of
10/7 Calorie Push-Pull > 10 Arch Hollow Swings > 15 Air Squats
Dynamic Stretch
STRENGTH:
Strict Pull-ups /ATG Split Squats w barbell on back
(4+6)4
WOD: THE 5 FRANS
For Total Reps:
5 Rounds
3 min. to Complete
21-15-9 Reps of
Thruster / Pull-ups
1 min. Rest
MORTAL LEVELS
Level 0 – Scale below Level 1
Level 1 – 65/45 w/Jumping Pull-ups
Level 2 – 75/55 w/Jumping Pull-ups
Level 3 – 85/60 w/Jumping Pull-ups
DEMIGOD LEVELS
Level 4 – 65/45 w/Pull-ups
Level 5 – 75/55 w/Pull-ups
Level 6 – 85/60 w/Pull-ups
GODHOOD LEVEL
Level 7 – 95/65 w/Pullups (FRAN RX)
Start with the 21 Thrusters each round.
ICING:
KOT – Tib Raises 20 Reps
Foam Roll your lats and hamstrings