Fran is a four-letter word!  She’s the ultimate test of speed within the confines of the gym, and she takes no prisoners.  It’s also the first workout that I have new athletes do in our Fundamentals program because the movements are relatively simple and easy to scale while keeping the correct “feel” of the workout (i.e. “ouch”).  Looking forward to seeing the progress you have all made since February!
Work Capacity:
21-15-9 reps for time:
– Thruster, 95/65 lbs
– Pullups

Weighted Pullup 5-5-5 (find 5RM with kettlebells or low assistance band)
Every minute on the minute for 10 mins, complete 5 Pullups with 5RM weight/band

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