Primer: EMOM x 9
Min 1: Bike
Min 2: 6 Push Ups + 12 Air Squats
Min 3: 3-5 Thrusters + 20s Dead Hang
Mobility: Warrior Squat | Pigeon Pose
Strength: EMOM x 5 – 5-4-3-2-1 Thrusters
Climbing in Weight
WOD: Unfriendly Fran: On The 4 x 5 Rounds
15 Cal Bike
12 Chest to bar
9 Thrusters @ 115/85
*Score is slowest round
Modifications:
No C2B: 12 KBS @ 70/53
Row: 20/18 Cal Row (partner up on the bike before rowing)
Decrease reps to:
Appropriate total volume
To finish around 2-3 Minutes per round.
DB Version: On The 4 x 5 Rds
15 Cal Bike
12 Chest to bar Pull Ups
9 Double DB Thrusters @ 50/35
Bulletproof Shoulders:
15 Cal Row
12 Russian KB Swings @ 53/35
9 Tempo Waiters Squats @53/35
No Equipment:
200M Run
12 Pull Ups
12 HSPU