Ohh yeah she is back….the one and only Fran! The main focus here is Fran, the skill wod will not be scored!
WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull ups
Skill WOD
15 Hip Extensions
10 Perfect Push ups (3 seconds on the way down, 3 seconds on the way up)
1 min of Deadbug
3 times
-no score-
Competitors WOD
**If your Fran Time is not under 6 min you should not be doing heavy Fran**
“Heavy Fran”
21-15-9
Thrusters (115/75)
Chest to Bar Pull ups
Rest then…
AMRAP 5 min
3 UnBroken MU’s
(if you do not have MU’s then use this time to practice your skills)
-Score total rounds-
Then 20 Sit ups Max L sit hold x 4
-No Score-