Friday, September 16, 2016

Posted by on Sep 16, 2016 in WOD | Comments Off on Friday, September 16, 2016

PreWOD – 1km Run

Strength – Front Squat 5x2x1 @ 80%

WOD 

Fran (6min cap)21-15-9

  • Thrusters 95/65
  • Pull Ups

Fran is intended to be a fast WOD. A competitive time is <3mins. 

You need to scale appropriately to ensure you stay under cap. Scale the weight. Scale the pull ups. Think about your current capabilities. 

The clock will stop at 6mins