Warm-up
Plyometrics
"Fran"
21-15-9 reps for time of:
Thrusters
Pull-ups
What is a thruster? Think of it as a front squat directly into a shoulder press - click here for a similar description as well as a demonstration. We'll discuss loading options for the thrusters beforehand.
Post-WOD stretching
Here's a video of a pretty large group of people performing "Fran" back in 2005 in Colorado.
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