8/30/13

Good morning CrossFit fans! Today's wod is a classic one that is going to tear you up. I am sure many of you have already figured it out, but we are doing FRAN!

Warm-up:
Bulldog Warm-up
3 rounds
5 pushups
10 pullups
15 air squats

Strength:
Thruster
1-1-1-1-1-1-1
Work up to the heaviest single thruster you can do with good form

Metcon:Rx'd
"Fran"
21-15-9
Thruster 95lbs/65lb
Pull-ups

Scaled:
21-15-9
Thruster-65lbs/45lbs
Jumping Pull-ups