WOD for Monday, 12/4/17

Strength: (15 mins)

3 Rounds:
20 Renegade Row
10 (each) Weighted Step-up

MetCon:

10 RFR:
30sec Pull-ups
30sec Rest
30sec DB Thrusters 35/20#
30sec Rest

This workout should be called “FRANtic” because of its similarities to the Nasty Girl, “Fran”. Today’s workout has some major differences. Instead of a timed workout you will be working in 1:1 work:rest  30 second intervals. You will also be forced to use dumbbells for Thrusters. While it might seem like a lot of work this might be just the right workout to help you improve your Fran time.

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