"Fran" Friday

21-15-9 Reps for Time of

   -Thrusters (95/65*)

   -Pull-Ups

*10min Time Cap

Thursday

WOD: Deadlift 3.3.3

                   then...

           7min AMRAP of

7 Deadlifts
7 Bar Facing Burpees

*Note: Work up to a 3 Repetition Maximum (3RM) lift on the Deadlift. Then, use 50% of that load for the AMRAP. The Burpees are like the ones we did in Open WOD 14.5. 

Wednesday

WOD: 12min AMRAP 

  -10 Toes-2-Bar

  -10 KB Swings (70/53*)

  -10 Goblet Squats

Tuesday

 WOD:  Clean and Jerk 5.3.3.1.1

                                    then...

                     5min AMRAP of

                    -5 Push-Ups
                    -5 Box Jumps

So Many Activities...

MONDAY

WOD: 5  Rounds for Time

     -20 1 Arm KB/DB Snaches (10L-10R, 53/35*)

     -200m Run

     -30 Squats

     -200m Run