Fitness
WOD
"Fran"
21-15-9
Thrusters (75/45)
Pullups
Core
3 sets
1 minute plank
1 minute rest
Performance
WOD
"Fran"
21-15-9
Thrusters (95/65)
Pullups
Core
3 sets
1 minute weighted plank
1 minute rest
Competition
WOD
"Frantastic"
21 thrusters (115/75)
9 ring muscle ups
15 thrusters
15 chest to bar pullups
9 thrusters
21 chest to bar pullups
Core
3 sets
1 minute weighted plank
1 minute rest