22 JUL 13 Front Squats and Fran

FRONT SQUAT   5x3   @   80% 1RM  
Athlete will warm up to appx 80% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.


WOD:
FRAN

21-15-9 
Thrusters 
Pullups

10 Min time cap....