Big Fran

Warmup

400m run or row

5 pull ups

10 pass throughs

10 push ups

5 Toes to bar

Mobility

Lax ball on glutes.

Roller on quads and IT bands.

Strength

5/3/1 Bench Press

Basic rotation is week 2

Advanced rotation is week 6

WOD

Big Fran

21-15-9

Thrusters

Pull Ups

Then Run 800m

Then 

21-15-9

Thrusters

Pull Ups

Basically, 2 "frans" with an 800 in between.

Endurance

Off or run 20-30 minutes at an easy pace.