Friday WOD 20090213

“Fran“

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Three rounds, 21, 15, and 9 reps, for time of:
Pvc pipe thruster
Jumping pull-up/Standing pulls (see Exercises Page)

Post time to comments.

In this WOD you do one round of 21 thrusters and 21 pull-ups, the second round as 15 thrusters and 15 pull-ups and the LAST round as 9 thrusters and 9 pull-ups. “Fran” is one of the girls near and dear (or hated and despised) to the heart of many CrossFitters. She is almost considered a right of passage…be very weary of her.
“Virtual Fran” – video [wmv] [mov], courtesy of CrossFit Headquarters.