Thursday, October 5th

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Bottoms Up Front Squats – in 15 minutes build to a heavy single

Set the jhooks up just above your lowest point for your front squat. We’ll have to pull ourselves under and engage before starting the squat with majority emphasis on using our glutes to drive forward. A good goal for these is about 75-80% of your squat.

“Row, Fran, Row!” For Time: 15 min cap 21 Thrusters 95/65 | 75/55 | 45/35 21 Pull Ups | Assisted PU | Ring Rows 500/400m row 15 Thrusters 15 Pull Ups 300/250m row 9 Thrusters 9 Pull Ups 150/125m Row

Workout – classic Fran except we’ll be adding a descending row after each round of the couplet. Because of the row and the longer nature of the workout, lets split our reps up a little earlier on than we normally would for Fran.