130926 Thursday September 26th



A)  3 Rounds (not for time)

15 – Ball Slams
15 – Back Extensions
30 – Double Unders (or 20 attempts)

*stand as tall as possible with the ball before you slam it, and catch the ball before it bounces!


B)  “Fran”  (thats right!)

21-15-9 Rep Rounds of:

Thrusters (95/65)
Pull Ups

*Benchmark workout here… be sure to record your time for this one and make sure your reps are legit!  If I come back and you tell me you have a sub 3 minute fran but your pull ups aren’t chin over bar, or your thrusters aren’t below parallel then you ain’t got nothin’!

If its your first time doing this workout with the required weight don’t get discouraged if your time is slow…. you will get a chance to do it again next month!

You should be waaaaaay outside of your comfort zone on this workout!




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