Team Fran!


Warm Up
Partner Up!
P1 – 12/10 Calorie Row
P2 – Air Squat w/ Heels elevated on large Plate

P1 – 10 Burpees over the rower
P2 – Front Squat With Plate and Calf Smash*

*At the bottom of your squat hold the plate in close and lean your weight on one knee with your elbow until you feel a stretch in your calf. Alternate :10 on each side back and forth

Partner WOD
At 0:00
“Team Fran”
In teams of 2 for time:
100 Thrusters 95|65
100 Pull Ups
*must complete all thrusters before going onto pull ups. Only 1 person working at a time.

At 15:00
14 Rounds (7 Each)
12|10 Calorie Row
6 Burpees Over the Rower
30 Double Unders

Scale to a level that allows you to complete Fran under 12 minutes

Level 2- 75|50
Level 1- 65|35, 60 Pull-ups
ADV- Heavy Fran 135|95
40 Pull-ups, 40 Chest to Bar Pull-ups, 20 Muscle-ups, Drag|Heavy Rope

*Run Sub 200m

Extra Work
3 rounds
21 GHD
15 Deficit HSPUs 4|3โ€
9 SandBag Over Shoulder 140|90
-Rest 2 Minutes-

ADV – 200|150

Coaches Note – HSPUs should be no more than 2 sets – scale the #, to regular HSPUs, Seated DB V-Press or Pike Push Ups