Thursday 9-2-21

wod

”Fran”

21-15-9

thrusters 95/65

pullups

intermediate

12-9-6

thrusters 95/65

pullups

beginner

21-15-9

thrusters 45/35

jumping pulls

warmup

30 jumping jacks

20 med ball squats

30 skier jacks

20 med ball strict press

30 jumping pullups

then,

10 ring rows

20 med ball thrusters

30 Russian twists with med ball

10 ring rows

20 med ball thrusters

skill work 3-5 reps each

-muscle clean

-front squat

-push press

-thruster

thruster loading- working with a partner,

spend 8 min building up to a heavy single thruster

Should be heavier than your workout weight

pre wod

2 sets

:20 sec thrusters

rest :10

:20 sec pullups

:10 sec rest

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