“Fran” 8-27-15


“Fran” 8-27-15


Just as our bodies have many parts and each part has a special function, so it is with Christ’s body. We are many parts of one body, and we all belong to each other.

– Romans 12:4-5 NLT

*Fran is Priority today…skill work follows WOD

Warm Up

5 Air Squats (5500) 5 sec decent…5 sec pause…no pause anywhere else
5 Pull Ups As slow as possible
5 Barbell Thrusters

5 min on shoulder and lat mobility


Fran (8 min cap)
**Scale weight that allows you to finish under cap
21-15-9 reps, for time
– Thruster 95 lbs/ 65lbs
– Pull-ups

Skill Work

Bar Muscle Ups
Chest To Bar Pullups
 *take 20 minutes to work on these skills

Cash Out

100 Ab Mat Sit Ups