9/18/2020: Friendly Fran

Strength:

5 min build up to WOD

Round 1

5 Thrusters, light

3 chest to bar pull up

Round 2

5 thrusters workout weight

3 chest to bar pull ups

WOD:

3 Rounds of:

21 Thrusters 85/115

21 Chest-to-bar Pull-ups

Reduce reps and/or loading to try to finish within 12 minutes.

Scaling: Consider using a load on the thruster that allows athletes to complete the first round unbroken or with 1 - 2 very short breaks. The final round of 21 thrusters should not exceed 90 seconds. Considered reducing the reps on the chest to bar pull-ups for athletes who will require more than 90 seconds or who cannot complete the first round in three sets or less with very short Breaks. For those who cannot currently perform consistent chest to bar pull-ups, consider scaling to any pull up variation that preserves the chest to bar range of motion to preserve the intensity of this work out, the jumping Chester bar pull up is a great option. For those who have difficulty performing a vertical pulling motion safely, Consider a chest to ring row with feet in a position that allows for at least 10+ reps to be completed consecutively.

Intermediate:

3 Rounds

21 Thrusters 95/65

12 Chest-to-bar pull-ups

Beginner:

3 Rounds:

15 Thrusters, light

15 Jumping chest-to-bar pull-ups