Monday, August 17 - Saturday, August 22

Monday, August 17

Warm-up: 2 rounds - 12 pvc pass through + 12 ring row (slow) + 10 hanging scap pull + 10 kip swing + 8 thruster (light) + 8/side thoracic opener from runners lunge 

WOD:

“Fran”

21-15-9 for time - 

Thruster (95/65 or 65/45 or 45/35)

Pull-up 

https://wodwell.com/wod/fran/

Accessory: 

3 rounds (:60 rest between rounds ) -

40 alt knee-to-elbow from plank 

30 hollow rock 

20 tuck-up