Warmup
Description: 3 rounds of:
10 Wall Balls
10 Push-ups
20 Sit-up (abmat)s
This is not a timed workout.
Everybody's WOD
Fran Friday
Description: Everybody does Fran:
We will scale as needed:
Competition crew will be rx'd 95lbM/65lbF
The Fitness Crew: Males will do 75lbs for the thruster and Females will do 45 pound bar for the thruster.
Pull ups can be scaled using the bands or the pull up machine.
Both groups will complete the RX'D REPS of 21-15-9
Post Time
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