Friday, 25 September WOD

Warm up: 10 Minutes (coaches choice)

Strength / Skill: 10 minutes

            3 Rounds Not for Time

10 x Wall balls          (20# @ 10’ /14# @ 9’)

Metcon: 30 Minute Cap      “Fran Mile”

Within the time Cap, complete “Fran” and run 1600 M (Row 2000 M)

Fran = 21 – 15 – 9 

Thrusters       (95# / 65#)

Pull Ups

            And

1600 M Run (or 2000 M Row)

Athlete may break it up however they want, for example:

400 M + Round of 21 + 400 M + Round of 15 + 400 M + Round of 9 + 400 M

800 M + Fran (21 – 15 – 9) + 800 M

Fran + 1 Mile Run 

200m + 21 Thrusters + 200m + 21 Pull-ups + 200m + 15 + 200 + 15. . . . 

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