Skill DUs/L-sit
8 min EMOM
Odd: 30 DUs
Even: 10 sec L-sit/10 sec rest/10sec L-sit
Strength: Dead Lift
1 x 5 60%
2 x 4 70%
2 x 3 80%
1 x 1 90%
3 mins warm up:
2-3 rounds of
3 thrusters
3 pull ups
WOD: “Fran”
21-15-9
Thursters 95/65
Pull Ups
Skill DUs/L-sit
8 min EMOM
Odd: 30 DUs
Even: 10 sec L-sit/10 sec rest/10sec L-sit
Strength: Dead Lift
1 x 5 60%
2 x 4 70%
2 x 3 80%
1 x 1 90%
3 mins warm up:
2-3 rounds of
3 thrusters
3 pull ups
WOD: “Fran”
21-15-9
Thursters 95/65
Pull Ups