WOD:
“Fran”
21-15-9 reps, for time of:
Thrusters (95/65)
Pull-ups
SCALES:
Gold
21-15-9
Thrusters 85/55)
Pull-ups
Silver
21-15-9
Thrusters (75/45)
Pull-ups (band assisted)
Bronze
21-15-9
Thrusters (65/35)
Pull-ups (band assisted)
WARMUP:
8 min AMRAP:
8 Shoulder Touches
6 Thrusters with empty bar
3 Kettlebell Swings
MOBILITY OR SKILL WORK:
Shoulder Mobility
Hip Mobility