Fran Up High: 10.05.10

Warmup:

PVC Pipe stretching, then empty bar 3x10 OHS, then 3x10 pushups

Main WOD:

For Time: 21/15/9 Overhead Squats and Pullups

Modification Levels:

Bronze: Sub Super Burpees for OHS with 5# DB's in each hand and use assisted pullup machine

Silver: 20KG OHS for men, 10 KG OHS for women and jumping pullups, 3 second descent

Gold: 30 KG OHS for men, 20KG OHS for women, full pullups

Platinum: 40KG OHS for men, 25KG OHS for women, full pullups

Dessert: Single run down and up Heartbreak Hill

Post your time for the WOD and HH Run.