“Fran Sandwich”
For time:
1000 Meter Row

immediately followed by…

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)

immediately followed by…

800 Meter Run

Compare your results to May 1, 2020.

Post WOD

Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets