Warm Up:   Dynamic Stretching, Swing Kicks, Row 500m
                   Shoulder Mobility

Strength:   4X10 Seated DB Presses (increasing weight every set)
                  4X20 DB Extra long lunges

Skill: Skipped Today

WOD: Fran
            21-15-9
            Thrusters
            Pull Ups

*If you are doing 31 Heros, work on mobility or the movements for Saturday.  Otherwise Fran it up!