Warm Up:

Ski/Row/Run
-1000m

Work on handstand/handstand walking/handstand pushups for 5 minutes

3 rounds:

10 step duck walk forward/then backward
15 Overhead Squats
15 Burpees (competitors do 180 degree)
15 Knees to elbows
15 Back Extensions

WOD 11-30-10:

“Heavy Fran”

For Time:
12 Thrusters 135 lbs
21 Pull-ups (use Weight Vest if you are a stud)
9 Thrusters 135 lbs
15 Pull-ups (use Weight Vest if you are a stud)
6 Thrusters 135 lbs
9 Pull-ups (use Weight Vest if you are a stud)

An extra WOD for competitors to do at least 4 hours away from Heavy Fran:

60m shuttle run AMRAP 15m

rest precisely 25 seconds every set.

CrossFit Mean Streets
Downtown LA

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