“Super Fran…”

How ‘Bout That For A “Welcome Back” The Day After Christmas?!?!

You’re Welcome…

Alright…

Last Friday of 2019…

And… Well… Why Not?!?!

“Super Fran”…

 

If You Plan On Coming To The 6:30PM Session… Please Sign Up Now… (It’s 7:30PM On Thursday Night…) Or Realistically… Before The 4:30PM Session… I Get It… It’s “Still The Holiday Season”… Sweet!!! Party Time!!! I’m Not Cancelling The 6:30PM Session Right Now… Just Sayin’… If There’s Nobody To Coach… I’d Like To Celebrate As Well…

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***Thrusters… Rx’d & MOD Weights Listed Below…***

***All Pull Ups Variations Listed Below… MODs Will Be With A Band For Chin To Bar & Chest To Bar Pull Ups… Bar Muscle Up MOD Will Be Burpees Over BarBell…***

20 Min TIME CAP!!!

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For Time:

@ 95lbs/65lbs…

75lbs/55lbs… 55lbs/35lbs…

7 Thrusters

7 Chin To Bar Pull Ups (ADV: Chest To Bar Pull Ups)

7 Thrusters

7 Chest To Bar Pull Ups (ADV: Bar Muscle Ups)

7 Thrusters

7 Bar Muscle Ups (ADV: Ring Muscle Ups)

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@ 115lbs/85lbs…

95lbs/65lbs… 75lbs/55lbs…

5 Thrusters

5 Chin To Bar Pull Ups (ADV: Chest To Bar Pull Ups)

5 Thrusters

5 Chest To Bar Pull Ups (ADV: Bar Muscle Ups)

5 Thrusters

5 Bar Muscle Ups (ADV: Ring Muscle Ups)

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@ 135lbs/95lbs…

115lbs/85lbs… 95lbs/65lbs…

3 Thrusters

3 Chin To Bar Pull Ups (ADV: Chest To Bar Pull Ups)

3 Thrusters

3 Chest To Bar Pull Ups (ADV: Bar Muscle Ups)

3 Thrusters

3 Bar Muscle Ups (ADV: Ring Muscle Ups)

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@ 155lbs/105lbs…

135lbs/95lbs… 115lbs/85lbs…

1 Thruster

1 Chin To Bar Pull Up (ADV: Chest To Bar Pull Up)

1 Thruster

1 Chest To Bar Pull Up (ADV: Bar Muscle Up)

1 Thruster

1 Bar Muscle Up (ADV: Ring Muscle Up)… TIME!!!

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3…2…1…GO!!!

Mando

12.26.2019 WOD & Scores…