FRANSDAY
WARM UP
run/row 1600 meters
10 mins of hip and shoulder mobility work
Thruster EMOM
10 EMOM
4 thrusters work up to as heavy as possible (means you might fail a rep)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
coaches make sure and scale appropriatly on pull ups and weight