- 400m run
- Dynamic stretching
Main WOD- Dynamic stretching
“Run From Fran”
This is a partner 20 Minute AMRAP, where
A: Runs 400meters, while
B: Performs Fran, 21-15-9 of thrusters (75/55lb) and pull-ups
When partner A finishes the run they pick up Fran where B left off. The score at the end of 20 minutes is the team’s distance ran and complete rounds of Fran.
Mobility WOD
- Foam Roller
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- This is a grinder, so do not unleash your usual Fran fury right off the bat because you will need to manage the effort to make it the full 20 minutes.
Mobility WOD
- Spend 10 minutes hitting any tight spots. Focus on quads.