Today marks the first WOD for our Benchmark WOD Whiteboard, “FRAN”. The top person for all three categories (Rx, Pack, and Puppies) will be posted on the board!!
CF Class WOD: “Fran”
Three rounds, 21-15- and 9 reps, for time of: 95/65 pound Thruster Pull-ups
KB Class WOD: 20 minute amrap
4 Squat Thrusters 3 Dual Deadlifts (70/55) 2 Dual Cleans (35/25) 1 Dual thruster (35/25) 25 yard farmer’s carry, one up one down, switch, walk back Every third round run 200m prior to 4-3-2-1
CF Striking WOD: