Warm up: Not for time
3 mins of rowing
10 push ups
15 hanging hip touches
15 air squats
15 walking lunges
Pre-Game
Virtual “Fran” as fast as possible
15-12-9
PVC thrusters
PVC C2b Pull ups
WOD
“Fran”
21-15-9
Thrusters 95/65
Pull Ups
After Party
3 sets not for time
8-10 reps KB OH Press
-rest as needed
8-10 Ring Rows
– rest as needed
(if you achieve 10 reps on KB OH press move up in weight)