WOD: Thursday 27, September 2012

Great job on the 12.4 Crossfit Open Wod! Almost everyone who had a recorded time did better. Congratulations!

Strength: C&J 7×1 complex of a clean / hang clean / jerk (work on perfect form)

Wod: “Choose your own Fran”
21-15-9
Body Weight Fran – burpees & pull-ups
Dumb Fran – dumbell thrusters & pull-ups 50/35
Fran – thrusters & pull-upsĀ  95/65
Heavy Fran – thrusters & pull-ups 135/95

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