WOD:
“Fran”
21-15-9 reps for time of:
Thrusters @ 95/65
Pull-ups
*10 min cutoff
SCALES:
Gold
Thrusters @ 85/55
Pull-ups
Silver
Thrusters @ 75/45
Pull-ups (band assisted)
Bronze
Thrusters (scale as needed)
Pull-ups (band assisted)
WARMUP:
Dynamic drills
SKILL WORK OR SQUAT CYCLE