fran

REGULAR CLASS:
1. Fran
21-15-9
Thrusters 95/65
Pull-ups
L2: 75/55
L1: 65/45 or less. Jumping Pull-ups

2. Recovery
3 Rounds:
Row 200m at a Recovery Pace
Do one mobilization after each row:
Hanging Ring Lat Stretch
Couch Stretch
Pec Mashing with LAX ball.
*If you have completed Fran with appropriate intensity, you will not want to skip this recovery portion.

MASTERS:
1. 8×2 Sumo DL
2. Run 400m
20 Box Jumps
Run 200m
20 Step Ups
Run 100 m
20 Lunges