The Power House at Highland
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10:36 pm

161014

P1 Strength:
EMOM 10'
1- S/A OH Split Squat 3-5/e
2- Single arm single leg bent over row x 5-7/e

P2 Strength:
EMOM 10'
Thruster
3-3-2-2-1-1-1-1-1-1

P1 WOD:
Fractured Fran
5 Round for time
9 DB or BB Thrusters
9 TRX or Assisted Pullups

P2 WOD:
https://www.crossfit.com/workout/2004/11/21#/comments
"Fran"
For Time
21-15-9
Thruster 95/65
Pullups
or
"Fractured Fran
https://www.crossfit.com/workout/2005/02/24#/comments
5 rounds of 9 Thrusters, 9 Pullups
***Pick the version that you think will allow you to get the fastest time with great quality movment!