16 December 2013 – “Frantastic Monday!!!”

Warm Up: jog, hand stand holds, tabata squats (in bottom)/ plank shoulder taps, line drills.

Review: Thrusters 10,8,6,4,2,2

Work up beyond WOD weight for some heavy thrusters but stay short of maximal weight.

3 pull ups between sets of thrusters

WOD: FRAN

21-15-9

Thrusters (95/65)

Pull Ups

Within 1 minute of end of FRAN, begin cool down.

400m jog (SLOW), 20 burpees.

Discuss Goal Setting for year end.