Friday WOD

Officially, tomorrow will be the last day of "Girls and Heroes" workouts. We will do our same Saturday workout at 10 am, anyone is welcome to come; no experience necessary. There are a few Girls and Heroes that we didn't get to, but that is ok. Believe it or not, I am giving you a choice today. Take your pick...30 guaranteed minutes of misery or XX:XX of Fran. You choose.

“Fran”
21-15-9 reps of:
95# thrusters
kipping pull-ups

or

“Chelsea”
each min. on the min. for 30 min.
5 pull-ups
10 pushups
15 squats

Other than his ghost-white complexion, Matt is looking real good here in a modiefied "Fran" workout. Keep up the good work!