Today's WOD will challenge your soul
Warm ups:
Agility and movement drills for 5-10 mins
Skill Tech work:
Row 500-800m with focus on (strokes/min) goal here is to work for tech & consistency at a moderate pace 32-35 s/m
Front Squat (PVC pipe) or empty bar (x10 reps) focus on technique
Pull-ups variations ( jumping pull-up using box jump platform), Kipping pull-up, rubber band assisted, dead hang.
WOD: Runaway Fran
Thrusters (95/65lbs) 21-15-9
Pull-ups 21-15-9
Row 1K, 750m,500m
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