Monday, January 27 2025

Benchmark WOD

“FRAN”

21-15-9 Reps For Time: (15min cap)

Thrusters 95/65lbs MRX 75/55

Pull-ups MRX Ring Rows

Rest 5min

10 Rounds For Time: (15min cap)

5 Sumo Deadlift High Pulls

2 Over the Bar Burpees

5 Hang Squat Cleans 95/65lbs MRX 75/55

**Compare FRAN to Jan 29, 2024; Jan 30, 2023; Jan 31, 2022; Jan 24, 2021; Feb 1, 2020; Jan 4, 2019; Aug 27, 2018; Aug 28, 2017; Aug 29, 2016**

Flexibility Development

Spend 3min on Banded Shoulder Stretches

2x20sec Couch Stretch

2x20sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x20sec Butterfly Stretch