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Fran Friday


WOD for 1/31/2020

Complete 3 sets (KB or DB): •8-10 Single Arm Upright Row (each side) •50' DB or KB Overhead Carry (each side) •100m Farmer Carry **The goal is to increase the load to a challenging effort** 

Complete 3 sets of: •40 sec Front Scale to Back Scale (each side- hold the end ROM for 3-5 seconds before transitioning to the next position) •60 sec Dumbbell Plank Pull Across 

FRAN

21-15-9 reps for time of: • Thruster #95/65 • Pull-ups 


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