"Franemies" - 27/9/23

“Franemies”

Group Warm Up: 2 Rounds

250m Row

10 Air Squats

10 Bar Rows

10 Push Press (EB)

10 Step Ups

Extra Warm Up: Thruster Mobility

WOD: For Time

RXD Option: Must be completed as prescribed.

21 Thrusters (35/25)

21 Pull Ups

21 WBS (9/6)

21 T2B

100 Du’s

15 Thrusters (42.5/30)

15 Pull Ups

15 WBS (9/6)

15 T2B

50 Du’s

9 Thrusters (50/35)

9 Pull Ups

9 WBS (9/6)

9 T2B

25 Du’s

SCALED Option: Scale to suit.

21 Thrusters (25/15)

21 Pull Ups / Ring Rows

21 WBS (6/3)

21 Knee Raises / Rig Pikes

200 Singe Skips

15 Thrusters (30/22.5)

15 Pull Ups / Ring Rows

15 WBS (6/3)

15 Knee Raises / Rig Pikes

100 Single Skips

9 Thrusters (42.5/30)

9 Pull Ups / Ring Rows

9 WBS (6/3)

9 Knee Raises / Rig Bikes

50 Single Skips