8/14/18

All those burpees are building those muscles!

All those burpees are building those muscles!

WOD: "Complex Fran"

 7 Bar muscle ups

7 Chest to bar pull-ups

7 Pull-ups

21 Thrusters (95lbs/65lbs)

5 Bar muscle ups

5 Chest to bar pull-ups

5 Pull-ups

15 Thrusters (95lbs/65lbs)

3 Bar muscle ups

3 Chest to bar pull-ups

3 Pull-ups

9 Thrusters (95lbs/65lbs)

Intended Stimulus: This is intended to be a faster workout with varying complexity on the gymnastics bar work. Use a variation for the athlete that challenges them to push the pace with minimal rest.