Warm up: Bring Sally Up Air squats
MOB: Front Rack
WoD: 20’ FranRAP
In teams of 2 or 3, complete as many rounds of “Fran” the 21-15-9 couplet, as possible. Break up the work as you want, but only one person works at a time!
21-15-9
Thrusters (100/70) a) 85/60 b) 55/35
Pull-ups a/b) banded c)ring row
Score = Total Frans + extra reps
MOB: Roll Quads and Lats / Mash forearms