Group WOD:
A. Mobility:
Hockey ball on the wall - smash shoulders/lats/traps
Green Band shoulder & hamstring mobility
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B. 2 Rounds:
25 PVC Pass Thru
25 PVC Good Mornings
10 left/10 right PVC Around The Worlds
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C. "FRAN" Roulette
All variants of "Fran" are put into a bucket. You will draw your demise!
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Options are:
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"Fran"
21-15-9:
Thrusters (65/95#)
Pull-Ups
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"Heavy Fran"
21-15-9:
Thrusters (95/135#)
C2B Pull-Ups
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"Narf"
9-15-21:
Pull-Ups
Thrusters (65/95#)
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"Frun"
21 Thrusters (65/95#)
21 Pull-Ups
400m Run
15 Thrusters
15 Pull-Ups
400m RUn
9 Thrusters
9 Pull-Ups
400m Run
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"Nautical Fran"
21 Thrusters (65/95#)
21 Pull-Ups
500m Row
15 Thrusters
15 Pull-Ups
500m Row
9 ThrustersÂ
9 Pull-Ups
500m Row
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"Because Fran Wasn't Bad Enough, Let's Add Burpees"
21-15-9
Thrusters (65/95#)
Pull-Ups
Burpees
Post which one you got, and results to comments.
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Competition WOD:
A. 3 sets:
15 Back Squat (135/185#, or something moderately challenging)
3 minute row @ 80%
Rest 1 minute
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B. 2 sets:
20 Push Press (75/115#)
3 minute row @ 80%
Rest 1 minute
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C. 1 set: 10 minutes x max cal row
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Post results to comments.
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