Wednesday’s WOD

Wednesday

Warm-Up
4 Rounds
Row 250m
10 Tap Swings
10 Air Squats
5 Ring Rows
10 Lunges

Strength:
Front Squat 5 x 5 @ 80%
of Last Weeks Heavy 3

WOD:
“Fran”
21 – 15 – 9
Thrusters (95/65)
Pull-ups

TIMECAP: 7min

Extra Work:
E2M for 8 Rounds
Bike 500m