2025-07-28 WoD

WARM
2 rounds
{
1 block run
5 medball bootstraps
2 spiderman
5 OHPress 45#
10 As,Y's w band
}

Pullup drills, thruster drills

MAIN

A. 5x7 Front Squat, ascending weight
7x75, 7x95, 7x115, 7x135, 7x155

B. (Superset w A) DBCurl
8x20, 7x25, 6x30, 5x35

C. "Run, Fran, Run" 
{
3 block run
21 Thruster 95#
21 pullup
2 block run
15 Thruster 95#
15 pullup
1 block run
9 Thruster 95#
9 pullup
}
time: 13:30