9am Free WOD
Tall Fran
21-15-9-6-3
Thrusters
Pull-ups
(Plate, empty barbell or loaded barbell for thrusters according to skill level.)
(Jumping pull-ups if needed, this is a sprint)
95/73
10am WOD
For Time
1 Squat snatch (95/73 lbs)
2 Thrusters
3 Push press
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Toes to Bar
9 Box Jumps 24/20
10 Situps
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.