Friday 1/23/2026

Strength
Back Squat 5x4
Every 2:30 × 5
4 Back Squats @ 70%

WOD
"Fran"
For Time:
21-15-9
Thrusters 95#/65#
Pull Ups

Tuesday 01/03/2023

Strength
Overhead Squat 5x3
3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)

- Rest 60-90 seconds between sets –

WOD
"Fran"
21-15-9
Thrusters 95#/65#
Pull-ups

Monday 02/14/2022

Strength
Thrusters
7-5-3: 
Thrusters

*Score = Heaviest Load

WOD
"Fran"
21-15-9:
Thrusters 95#/65#
Pull-ups

Friday 02/14/2020

WOD
"Fran"
For Time
21-15-9:
Thrusters 95#/65#
Pull-ups