Warm Up: – AMRAC 6
8 wallballs @ 30/20
5 pullups
30 sec PVC stretching
Then: 4 min barbell warmup
WOD: – "Fran"
21-15-9
Thrusters @ 95/65
Pullups
Strength: – 2 x Max rep
Weighted Dips
Weighted GHD hip extensions
Warm Up: – AMRAC 6
8 wallballs @ 30/20
5 pullups
30 sec PVC stretching
Then: 4 min barbell warmup
WOD: – "Fran"
21-15-9
Thrusters @ 95/65
Pullups
Strength: – 2 x Max rep
Weighted Dips
Weighted GHD hip extensions