2025-11-04 WoD

WARM
200m run
2x
{
1 min row
90-90's
10 cossack squat
10 banded pullaparts
10 shoulder rotations
3 pullup
2 spiderman
}

MAIN

A. 5x5 FrontSquat, add ~5# from last time (which was ~10days prior, and I did 165#)
warm: 10x45, 8x95, 6x135
mains: 1x5x165, 4x5x185

B. "Fran" - 21-15-9
{
Thruster 95#
Pullup
}
7:45 (better than I thought I'd do, and only 40s slower than when  I last did it almost 4 years ago)