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FRAN Friday

WOD: "FRAN"

 for Time, 21-15-9 Reps of

• Thrusters (95,65)
• Pull-Ups

Thursday

WOD: 5k Run or Row @ 80%

*Mentally prepare for "Fran Friday"

Merry Christmas

Tuesday

WOD: 3 Rounds for Time


20 Push-ups
30 Sit-ups
40 Squats

Monday 12.23.2003

WOD: 4 Rounds for Time

• 12 KB Push-Presses (53,35 - 6R, 6L)
• 23 KB Swings (53,35)
• 200m Run