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April 22, 2017

WOD

For time
“Fran”
21-15-9
Thruster 95/65lb
Pull-Up

then

1 Mile Run

Workout Notes: Today’s workout is another gem from CrossFit.com. The workout will start with one of the most well known CrossFit benchmark workouts, Fran.  If you have never completed Fran before it is 21-15-9 reps of thrusters and pull-ups. The thruster weight you choose for this workout should be light.  Shoot to be able to get each set done in no more than 3 sets. Pull-ups can be scaled as usual to banded pull-ups, jumping pull-ups or ring rows. As soon as you finish Fran you will head out the back doors on a mile run.  The whole thing is for time so try to push the pace of each part and test your ability to recover on your run.

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