Warmup:

Quad Wall Stretch, 1 min Per Leg

Run 200m

10 Kipping Swings

10 PVC Thrusters

5 Empty Bar Front Squats

5 Empty Bar Push Press

5 Empty Bar Thrusters

WOD:

Run 400m @ 75%

Run 400m @ 85%

Run 400m @ 95%

Rest 2-3 minutes between runs, record times!

Fran

21-15-9:

Thrusters @ 65/95

Pull Ups