9.19.2016

fran-10-minute

SWOD
3 Second pause Box Front Squats
5×3 @ 75%
After each set immediately complete knees to squat to box jump (Working on explosion)

Benchmark WOD
“Fran”
21-15-9
Thrusters 95/65
Pullups

METCON
“Metconish Fran”
21-15-9
Slam Balls
Wall balls
Pullups
Calorie Row
Burpees

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