Though it is clear that this workout is not Fran… There are some elements that play that will make it look and feel much like Fran.  First take the movements – Yep, thrusters and pull-ups. For those that can handle it – the pull-ups will be of the chest to bar variety. Barbell weights are right in line with a standard Fran.   Use the same weight from the most recent Fran you have encountered. So – that is kind of where the similarities end. Because today you will work for 10 minutes no matter what. It is up to you to determine how much work you can accomplish in that given amount of time. The idea for you today is that you complete at least the same amount of reps as a standard Fran, which is 90 total repetitions (45 pull-ups and 45 thrusters)… And then continue on to get in 10-20% more total work. This would mean you accomplish in the neighborhood of 110 repetitions.  (4 rounds and then the majority of the thrusters into round 5)  Keep in mind that the C2B pull ups mess with this a bit, but there you have it.

Friday’s WOD at 7 and 9am, 3 and 5pm
As many total reps in 10 minutes of:
Thrusters 45/30kg, 5 reps
5 chest to bar pull ups
Then increase each round by 5 reps for each movement
Post total number of reps completed to chalkboard/journals
5 and 5, then 10 and 10, 15 and 15, 20 and 20, 25 and 25…etc.

Compare to most recent Fran: July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009