Focus: Interval
Warm-up: Med Ball warm-up then…
400 M Run
Partner Seated Med Ball Toss
400 M Run
Partner Sprawl Ball 3 x 1 min each
400 M Run
Partner Wall Ball 3 x 1 min each
Skill/Specific Warm-up: warm-up for Fran
WOD: Fran
21, 15, 9
Thrusters
Pull-ups
