Thursday WOD

Warm up

4- Parking lot Sprints (sprint to one side, jog back, 10 second rest)

4- 200m Row Sprints (35 Stroke per minute, 30 second rest)

4- 20 second Resistance band runs (time starts at end of forward progress)

20 Deep squats 2 sec down, 3 down, 2 sec to return to upright

WOD

Front Squat - 3/3/3/5/5 (coaches, strict form)

80%, 90%, 100%, 90%, 80%

Wednesday July 6th WOD

July 6^th

Great job today everyone! That was a challenging WOD, tomorrow should be much shorter so lets post some new PR's on the board. If this is your first FRAN, mark your time, if you have done it before write your previous time so we will all know when you crush it!!

Warm up

5 minute Jump rope

20 Dips on bars

20 GHD sit ups

20 GHD Back Ext

WOD

“FRAN”

21-15-9

95lb Thruster

Pull ups

For time