Warm up
Run 200m forward
Run 100m backward
Run sideways/crossovers (50mR, 50mL)
Spealler
Ring work (3 sets):
10 ring push ups
30s Hollow body holds
30s plank hold
WOD - Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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