Monday 1/4/10

Back after a much needed recovery. And back with a vengeance, I must say. Today's WOD is probably the most well known of all the CrossFit WOD's, the infamous "Fran". Yup, another one of the CF "Girls" and, yes, she will kick your butt as hard as any of the CF Girls.

Warm Up/Stretch/Range of Motion

Skillz and Drillz:
Thrusters review - here is a YouTube video of how they are done, notice the depth of the squat and the full extension overhead with head poking through:


Thrusters 3 X 5 at a moderate load

"Fran"
For time: 21, 15, 9
Thrusters Men @ 95# Women at 65#
Pull Ups

Scaling Options:

• Reduce the number of reps
• Do assisted pullups
• If 21, 15, 9 is too much, do 15, 12, 9

Post time (and any scaling) to "comments".