A. Three sets, not for time, of:
Double-Unders x 50 reps
L-Sit x 30-45 seconds
Ring Dips x 10-15 reps
B. 5 sets of:
Weighted Pull-Ups x 3 reps
Rest 90 seconds
C. "Fat Fran"
Three rounds, 15-12-and 9 reps, for time of:
Thrusters (135/95 lb)
Weighted Pull-ups (45/25 lb DB)
For weighted pull-ups, place a 45/25 pound dumbbell between the legs above crossed ankles works great.
Yesterday's WOD Board:
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