Tuesday - 14SEP2010

"Heavy Fran"

RX

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Women:
95# Thrusters
30# Pull ups

Intermediate: (Those of you who normally do not do Fran with 95#‘s)
Three rounds, 15-12-and 9 reps, for time of:
95 pound barbell Thrusters
30 pound weighted Pull-ups

Women:
65# Thrusters
15# Pull ups

Beginners:
Three rounds, 15-12-and 9 reps, for time of:
20-45# Thrusters
Pull ups or beginner pull ups