“Francy” by DB
For Time:
-400m ROW
-21 Thrusters 95/65 RX+ 115/75 MRX 75/55
-21 Pull-Ups RX+ 21 C2B
-400m Run
-15 OHS
-15 T2B
-400m ROW or Run
-9 Thrusters
-9 OHS
-9 T2B
-9 Pull-Ups (can link T2B and Pull-up in one motion and complete simultaneous)
Post time to responses.
“Francy”
w/25# bar
16:58
“Francy” Rx’d (all rowing):
13:22
Francy Rx’d (all rowing): 11:19
Wod with 95# thrusters- 45# OHS and bike
12:14
France MRx & all rows
13:14
Francy RX
9:50
WOD Rx: 15:35
Core
30 ghd situp
30 hip extensions
30 butterfly sit-ups
3 Min high plank hold
“Francy”
As Rx’d with row/run/run
Everything unbroken
Time: 9:20
WOD w/55, all rows, and T2B to PUs linked in one motion
12:57
Some Core
Was supposed to do day 2 of week 9 hatch squats..did one set and stopped..didn’t want to be too sore for tomorrow
WOD w/mere
21-15-9
Assault bike cals
alternating DB snatches w/30#
GHDs
9:53
17:10
Wod. Rx’d. (Row/run/row)
12:02
Wod rx
Row/Run/Run
11:04
Francy with 45#, all rows, and GHD subbed for T2B
15:38
Then laid on the ground until time cap.
Hottie with a body!
WOD
As Rx’d (row/row/row)
__:42 (can’t remember) 10 or 11, most likely the latter…
Core
30 ghd situp w/ 14# WB
30 military sit-ups
2 Min high plank hold
WOD as RX;d – row/run/row = 13:53