Warm-up
Coach’s choice

WOD prep
Thruster & Pull-ups

WOD

This will be done in 2 heats.

Fran (8 minute cap)

21-15- 9

Thruster (95, 65)
Pull-ups

*Scale load as needed. You should be able to get your thruster sets done in 2 sets or less.

Pull-up option:
1. Jumping pull-ups
2. Ring rows

Rep option:
15-12-9
*Reps should be scaled to maintain the intensity of the work out.

Post WOD
Easy 3 minute bike
Foam roll for 5 minutes.