SPEED BACK SQUATS & "FRAN"

A) Strength:

1) EMOM 5:

5 Speed Back Squats @ 50-60% with a 1s pause at the bottom of each rep

2) Metcon Prep:

3 sets @ "game speed" of:

5 Thrusters
5 Pull-ups
- Rest 60-90s -

B) WOD:

Partner up and judge one another:

"Fran"

For time: (8:00 Cap) 

21-15-9

Thrusters (Rx = 95/65, S = 75/55, 65/35, 45/25)
Pull-ups (S = Band Assisted Pull-ups, Ring Rows)

*Last done 1/22/18

C) Extra Credit:

1a) Birddogs with 3s hold (4 x 5 ea). No rest.
1b) Banded Plank Row* (4 x 8-10 ea)
*Advanced = Single Leg

2) Foam Roll Quads x 60s each.