Thursday 4/24

Strength: 

A1. RDL's - 5 sets of 4 @ 70% back squat

A2. 5 sets of1 minute Plank hold 

Level 1: no weight 

Level 2: 35/25

Level 3: 45/35

Wod: 

"Fran"

21-15-9

Thrusters

pull ups 

Level 1: 55/45

Level 2: 75/55

Level 3: 95/65