5.3.13 Fran

SWOD:

Front Squats - 1×5@50%, 1×5@60%, 2×3@70%

30Tire Sledges

Clean Pulls - 1×5@70%, 1×5@80%, 2×3@90%

sets x reps

If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.

-Coach Casey

Wod:
Yep we are doing "Fran" today! Lets get some awesome PR's!!

21-15-9
Thrusters (95/65)
Pull ups

-the doll