WOD Blog
 | Mon, Sep 29 2025 |  |
 | Happy Birthday: Bronx |
FRAN WITH SCALES(Time, Rx2, Rx3) Rx For time: 21-15-9 Thrusters (65/95 lb) Pull-ups Rx2/INTERMEDIATE For time: 15-12-9 Thrusters (65/95 lb) Pull-ups Rx3/BEGINNER For time: 15-12-9 Thrusters (35/45 lb) Ring rows Post-workout/Accumulate: 3:00 plank hold ________________________________________ Intended Stimulus 10:00 or less; potentially 3:00 or less for advanced athletes. Thrusters should feel moderate-to-light, completed in 1-3 sets per round. Advanced athletes should aim to complete the pull-ups unbroken or in large sets. Intermediate and beginner athletes should target a challenging but sustainable rep range that they can try to maintain throughout the workout. CAP benchmark last tested in 241016; will retest in Sept. 2025.
Planned: Mon,Sep29,2025 Mon,Mar24,2025
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