"Fran"
21-15-9 reps for time of:
Thrusters
Pull-ups
♀ 65 lb ♂ 95 lb
Post time to comments.
Scaling:
This benchmark is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows each round to be completed with minimal rest. Intermediate athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups if necessary.
Intermediate option / 21-15-9 reps for time of:
Thrusters
Pull-ups, scaled as needed
♀ 55 lb ♂ 75 lb
Beginner option / 21-15-9 reps for time of:
Thrusters
Ring rows
♀ 22 lb ♂ 35 lb