WOD

Warm Up:

Row 3 min

Alternating Tabata (4 min) of-

Ring rows and light wall ball

Skill:

Thruster Progression 

WOD:

“Fran”

21-15-9 Reps for time of:

Thrusters

Pull Ups

Skill

Barbell Quad Smash

Overhead Tissue Smash