Warmup
0-3 warm up
bike or row
bike or row
4-10 dynamic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
spend the remaining time hanging scap pulls
Skill Work
6 min emom
modified bear complex (2x5)
modified bear complex (2x5)
WCG BENCHMARK FRAN ++
for time
21-15-9 thrusters 95/65, 85/55, 75/45, 65/35
15-12-6 pullups
9- 6-3 burpee bar jump over
3- 2-1 Rope Climb
21-15-9 thrusters 95/65, 85/55, 75/45, 65/35
15-12-6 pullups
9- 6-3 burpee bar jump over
3- 2-1 Rope Climb
