Strength / Skillwork

Speed/Power Endurance

• Row 200m
• Sprint 180′

Bench Press
5-5-5-5-20
50-65-80-85-50%

WOD

“Interval FRAN” w/ :30 On / :30 Off
21-15-9 of Thrusters & Pull-ups

Rx+: 95/65#
Rx: 65/45#, Blue Banded Pull-ups (or thinner)
Count only your active intervals for your time. For Example, If you finish in 10 rounds your time is 5:00 (10x :30).