Friday 20

Warm Up
1k Row/athletes on deck 25 JJ then Shoulder with bands switch
When rowers become available

2 rounds of 10 each- BE, HBR from hang on rig, pull ups, PU, Dips

5min to load for Thruster
Start with empty bar go in reps of 5….take 3 sets to get there

Mini Fran pre WOD 2 rounds
6 Thrusters
3 Pull ups

rest 3 min…

WOD Fran ft
21-15-9
Thrusters 95/65
Pull ups