Warm up: 500 Meter Row, 2 Rounds: 10 air squats, 10 Ring Rows

1. Every minute on the minute for 12 minutes:

1 Thruster or Overhead Squat

*Increase weight as you go up to a heavy single*

*If you plan on doing Fran, do thrusters. If you plan on doing Nancy, do OHS*

2. “Fran” 

For time:

21, 15, 9

Thrusters @ 95 / 63 lbs

Pullups

(Last Programmed February 27th, 2017)

OR

“Nancy” 

5 rounds for time of:

400 meter run

15 Overhead squats @ 95 / 63

(Last Programmed June 14th, 2017)