9.15.11 / "Fran"

WARMUP
2 Rounds:
10 Pullups
10 Pushups
10 Goblet Squats

STRENGTH/SKILL
Power Clean x 2
Hurdle Jumps x 4
Deadbugs x 10

(6rds, Power Cleans: 75x4, 95x2, 95x2, 95x4, 115x2, 115x2, 115x3)

METCON
FRAN
21-15-9
Thrusters (85#)
Pullups

(11:14) 

 

additional workout:
300m Row sprints (2 mins rest b/w)
1- 1:00:07
2- :57.2
3- :58.0