"Fran"
21-15-9
Thrusters (65/95)
Pull ups
-Fran is designed to be super fast & high intensity. adjust movements so you can complete in under 8min. 

Finisher
30-20-10
weighted sit up/GHD sit up
KBS (light)
-200m run/row/ski/bike(10/12) calories after each set.

PureFit WOD

"Fran-ish"
21-15-9
DB Thrusters
ring row/pull ups
weighted sit ups
-200m Run/row/ski/bike(10) after each set