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Fran is a series of thrusters and pullups done as quickly as possible. This is a shorter WOD that includes
three rounds, including 21 reps of each exercise in the first round. In the second and third rounds, you
must complete 15 and 9 reps of each exercise respectively. You can modify this WOD to your ability—the
thruster can vary in weight and you can do jumping pull-ups as well.
Murph is pretty simple but pushes your body to the limit with its relentlessness. Run one mile and then
do100 pullups, 200 pushups, 300 squats, and then run another mile. Do it as fast as you can. Pullups can
be modified if need be.
5 rounds
Run 100m
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit-ups
10x Prisoner squats
Krypto6924
10 rounds
10x Burpees
25x Squats
25x Push-ups
10x Pull-ups
10x Ring dips
25x Sit-ups
2-way Jay
2 rounds
Do second round in reverse order
100x Double unders
90x Squats
80x Sit-ups
70x Push-ups
60x Pull-ups
50x Dips
40x Box jumps
30x Burpees
20x Knees to elbows
10x Handstand push-ups
M.J.
10 rounds
10x Pull-ups
20x Push-ups
30x Sit-ups
40x Squats
1 round
50x Push-ups
10x Star jumps
50x Sit-ups
10x Star jumps
50x Squats
10x Star jumps
50x Body rows
10x Star jumps
For time
30x Pull-ups
30x KB swing (53#/36#)
30x DB thrusters (35#/20#)
15x each arm KB snatch (53#/24#)
30x Push-ups
30x Box jumps
30x Wall ball (20#/14#)
Row 30 calories
4 rounds
8x Burpee tuck jumps
8x Knees to elbows
8x Deadlifts (275#/135#)
8x Ring dips
8x KB swings (72#/53#)
8x Pistols
8x Pull-ups
8x Handstand push-ups