10/3 – "Fran" *Compare scores from 7/12/16

Group Warm up 

Group Mobility 


Strength 

3×1 ( 3 position clean @ 70% of heaviest set from last week ) 1:30 Rest between sets. 

4×2 Behind the neck jerk @ 70% of heaviest set. 1:30 Rest between sets. 

WOD ( Workout of the Day ) 

"Fran" 

21-15-9 

Thruster ( 95/65lb)

Pull ups 

*10 minute time cap 

*All workouts can be scaled on an individual basis. 

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