those of you who are not in today will do this WOD on Friday. Don’t worry, I wont let you miss it.

AHHHH Fran, you are such a bitch!!! But we all wanna do you……… as quickly as we can.ย  God knowsย we can’t stand you for any longer than we need to.

warm-up

mobility

skill

squat, front squat, overhead squat

WOD

“Fran”

21, 15 and 9 reps of:

95 lb thrusters

pull-ups