Wednesday’s WOD 10.13.21

Wednesday’s WOD 10.13.21

Group Warm-up
Metcon
*warm-up workout (done at moderate pace):
12-9-6.
Thrusters (bare bar)
Kip Swings
*Rest at least 5 minutes before starting Fran, work up to your weight and do some pull ups in this time
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Metcon (Time)
Rest 5 Minutes then,

2 Rounds:
400M Run
500M Row

*for recovery