WOD
Strength (load)
Thruster 1-1-1-1-1
Metcon (time)
”Fran”
21-15-9 reps for time of:
Thrusters
Pull-ups
42,5/30kg
Accessory:
A )
3 Rounds for quality:
20 GHD Sit-ups
30 Hip extension w/ medball 20/14
Rest 1 min between rounds
B )
Bent over row 5 sets of 10
Rest 1-2 min between sets. Moderate weight.
Extra:
Spend 10-20 min stretching/rolling!
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