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