Today is 9/11. In honor of our fallen countrymen we will workout a little harder, complain a little less, and show an abundance of love to those around us.
Skill:
Double KB Front squat w/3-4 second eccentric(lower)
4 sets of 6-8 reps
WOD
“Fran54”
21-18-15
Thrusters 95/65
Pull-ups
10 min cap.
Scale to a load that allows you to finish thrusters in two sets on the 21 round. For the pull-ups the band is a good modifier and will help you get through. In the middle round of 18 stay focused because this is where you will lose time. When we lose time often times we lose intensity. It’s okay not to attack this like a competitor if your not a competitor. But don’t attack it with out any sense of urgency because if you want the results you got to put in the work.