“Bookend Fran”
For Time:
Run 400m then
21-15-9
Thrusters 95/65
Pull Ups
then…
500m Row

Scaled:
Run 400m
21-15-9
Thrusters 65/45
Ring Rows
Beat Swings
Row 500m

Warmup:
A. Pose Running Warm Up:
10 forward leaning hops into 10 Yd. Jog
10 Skips into 10 Yd. Jog
10 Hopping toes in and out into 10 Yd. Jog
10 Criss Cross Jumps into 10 Yd. Jog
10 Side to Side Pedulum into 10 Yd. Jog
10 Front to Back Pedulum into 10 Yd. Jog
10 Twists into 10 Yd. Jog
10 Backwards Hops into 10 Yd. Jog

B. Thruster Prep
3 Rounds to working weight
B1. 10 Deck Squats
B2. 10 90/90’s
B3. 10 Box Jumps
B4. 10 Thrusters 45/65/95

C. 3 Rounds Pull Up Prep
3 Rounds
C1. Active Hang :20
C2. Box BF Drill slow motion 5 reps
C3. Circles Drill 5 Reps to contact then 2 more reps

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