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…
The Day After Christmas…



