09042013

STRENGTH
3 x 1 OHS
3 x 1 Front Squat
3 x 1 Back Squat

WOD
“Fran”
21-15-9
Thruster @95/65#
Pull-up

FINISHER
4 x 100m Sprint

07212013

WOD
“Fat Fran”
21-18-15-12-9-6-3
Thruster @95/65#
Pull-up

First Snow!

WOD

Partner Fran Ladder
3-3-6-6-9-9-12-12-15-15-18-18-etc.
Thruster @ 95/65#
C2B Pull-up

“Fran”

21-15-9
Thruster @ 05/65#
Pull-up