Loading Up:
2-3 sets:
5 thrusters
– Build to workout load.
BENCHMARK WOD: FRAN
For time:
21-15-9
Thrusters (65/95 lb)
Pull-ups
Intermediate:
For time:
15-12-9
Thrusters (65/95 lb)
Pull-ups
Beginner:
For time:
15-12-9
Thrusters (35/45 lb)
Ring rows
Home Workout:
For time:
21-15-9
Single-dumbbell thrusters (35/50 lb)
Up-downs to a target (6/6 in)
Movement scaling options:
Pull ups: Reps, jumping pull-ups, ring rows
Thrusters: Load, reps, dumbbell thrusters, front squats, push presses
Post-Workout Skill Work:
Accumulate:
3:00 plank hold