Nothing if Not Intensity!

This is what taking almost a minute off your Fran time will do to you.

Today's WOD:

Fran
  
Thrusters 95/65 lbs
Pull-Ups
  
21-15-9 reps for time.
  

Warm-up:

  1. Burpee x15
  2. Shoulder ROM
  3. Hip/Back Extension
  4. Overhead Squat x10
  5. Front Squat x10
  6. Pull-up x5
  7. Push Press x10
  8. Burgener Warm-up

MOD:

Thruster
Kipping Pull-up
Pose Running

Post-WOD:

Run 800m for time.
Roll & Stretch

CFTally Athlete Results:

Stoner 6:50 / 3:40

Brennan 18:52 Scaled / 6:11

Professor 7:36 / 3:21

Cracker 13:40 Scaled / 5:31

Cowboy 7:51 / 5:04

Mariana 12:14 Scaled

Q 12:21

Mighty Mouse 10:47PR / 5:02

Levi 5:58 Subbed

Brian 5:46PR

The Sicilian 15:10 Scaled

Kevy 10:49 Scaled

Little T 5:40PR

Rubber 6:50 / 3:37

KitKat 12:08 / 4:02

Sarge 9:01 Scaled / 5:59

UgoGirl 9:36 Scaled / 3:56

Rover 13:56 Scaled

Jason 13:37 Scaled / 5:06

Pink Panther 11:07 / 4:36

Brad 11:00 Scaled / 3:52

Ron 8:35 Scaled

Counselor 7:09 / 4:12

Monkey 7:58

UpMan 7:29 / 4:13

Kate 8:36 Scaled