Fran: 10.04.06

First: Warmup

PVC warmup to include squats, overhead squats, shoulder dislocates, helicopters, Samson stretches

4 sets of 5 pullups superset against 4 sets of 5 wallballs - your choice of ball.

Second: Main Course WOD for time

21/15/9 of

Thrusters

Bronze: Empty bar

Silver: Dumbells: 1/3 bodyweight

Gold: 40KG

Platinum: 55KG

Pullups

Bronze: Jumping Pullups (same rep count) or Pullup Machine (<75%>

Silver: Jumping Pullups (double rep count) or Pullup Machine (<50%>

Gold: Pullups

Platinum: Butterfly Pullups

Third, Warm Down aka Dessert

Static Glut Hold on GHD machine for time - max effort 1 rep. Slide the footplate so that your knees are bent and quads are resting on the vertical aspect of the front pads. Maintain lumbar curve and keep the gluts tight!!!!

Log your Fran time, the level you used (Bronze, Silver, Gold, Platinum) and any mods/scaling in addition. Also log your max