In WODs

Warm-up & Mobility: 15 Minutes

Conditioning: For time – “Fran” 

  • 21 Thrusters (95/65#)
  • 21 Pull Ups
  • 15 Thrusters
  • 15 Pull Ups
  • 9 Thrusters
  • 9 Pull Ups

Rx is On

***** If you are using a scaling option for “Fran” and don’t perceive that you have “got e’nuff” please complete the following:

Conditioning: For time “CFJC Benchmark” aka “Level II Benchmark” – RX is on

  • Run 400m

…then 3 rounds of:

  • 5 Pull-ups
  • 10 KB Swings (24/16k)
  • 10 Burpees

Click here to sign up for today’s class.

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