Inflated Fran

PreHab: Hip Bridges, Scapular Pull-ups

Warm-up: Squat Therapy Variations, Pull-up Progression, Pull-up Bar Holds

Specific: Barbell Thruster Complex build to 60%

Strength: EMOM for 10mins 1 Thruster

WOD:

RX:

21 Thrusters @45%

21 Pull-ups

15 Thrusters @50%

15 Pull-ups

9 Thrusters @60%

9 Pull-ups

Option 1: 

21 Thrusters @45%

21 Assisted Pull-ups

15 Thrusters @50%

15 Assisted Pull-ups

9 Thrusters @60%

9 Assisted Pull-ups

Option 2:

15 Thrusters @

15 Ring Row

12 Thrusters @

12 Ring Rows

9 Thrusters @

9 Ring Rows

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