Part 1: 10 min to build up to a heavy:
5 Back Squats
Part 2: For time: (24 min cap)
Advanced
400m Run
Fran 75/55
400m Run
Fran 75/55
400m Run
Notes: Fran is 21-15-9 reps for time of Thrusters and Pull-ups
Intermediate
400m Run
Fran 45/35
400m Run
Fran 45/35
400m Run
Notes: Fran is 21-15-9 reps for time of Thrusters and Pull-ups
Baseline
200m Run
Fran with dumbells and ring rows
200m Run
Fran with dumbells and ring rows
200m Run
Notes: Fran is 21-15-9 reps for time of Thrusters and Pull-ups