WOD - Nov 17, 2018

FRAN FOR FAMILIES
9:00am - 11:00am
Heats of Fran will go down!

Participation in this event is $10 or canned goods/non perishable items for donations to the local Salvation Army

“Fran”
21-15-9
Thrusters @ 95/65#
Pull-ups

Scaled
21-15-9
Thrusters @ 75/55#
Ring rows

FIT CLASS
Part A
Half kneeling KB press - 8/side x4
Upright KB row - 8/side x4

Part B
RNT lunge - 10/side x3
Weighted cossack squat - 12/alt x3
Skater squats - 8/side x3

Workout 
4 Rounds
20 sec. Handstand hold
1:00 Row @ hard pace
30 DU or 40 single unders
1:00 AB @ hard pace