Workout of the Day

WOD 20-09-11 “FRAN”

Warm up

Run 800m or Row 500m, Stretch and mobilise

Thruster Tekkers (PVC)

3 rounds no time

  • 10 Thrusters (PVC pipe)
  • 10 High Ring rows


21-15-9 reps for the time of:

  • Thrusters @ 30kg/42.5kg
  • Pull ups

There are so many videos of FRAN on youtube but this is my favourite as it shows the progess of a regular person.