Strength / Skillwork

Back Squat
5-5-5-5-5
55-65-75-85-90%
90% would be a PR.

If you want to go for a Fran PR, feel free to do Back Squats after the WOD.

WOD

The 1st WOD of each year has been “Fran” ever since our first New Year’s at FTX. Today’s layout, except for Elements, is straight from the 2nd of January, 2012. For those of you who do not make it in the day after the 1st of the new year here is “Fran” early!

“Fran“
For time do:
21-15-9

• Thrusters 95/65#
• Pull-ups

Elements

For time:
21-15-9 of

• DB thrusters, 30s/20s
• Banded Pull-ups
  ————————–
• 1000m Row Cash -out