FRANtastic Friday

WOD: 21-15-9 of Thrusters 95/65 and Pullups.  Run 200 meters after the 21 reps of each, run 400 meters after the 15 reps of each and run 800 meters after the 9 reps of each.

  1. Jewett 12:58 75 lbs
  2. Drew 12:17 75 lbs
  3. Eric 14:05 Rx’d
  4. JW 17:08 75 lbs 2 bands
  5. Kevin 15:47 95 lbs 2 bands

On Ramp WOD: 5 rounds  of 5 deadlifts, 7 ringdips, 5 burpees, and 200 meter run (They did main WOD as we try to get everyone on the same day.

  1. Sam 10:40 Modified ring dips
  2. John 16:33 Modified ring dips

On Ramp WOD: 5 rounds of 7 wall balls, 7 pushups, 7 knees to elbows, and 200 meter run

  1. Jen 11:30 4 rounds
  2. Adrienne 14:16
  3. Deb 14:34
  4. Ryan 11:14
  5. Diana 12:12
  6. Tomika 10:46
  7. Victor 10:25
  8. Kay 17:42
  9. Brandy 16:58
  10. Madison 12:34 4 rounds

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