December 18th, 2009 
John RX’d pullups hurt sometimes, but they are definitely worth it. Amazing work Elisha.
WOD (PICK ONE!)
| Running Fran (RF) |
Fat Running Fran (FRF) |
Broken Down Running Fran (BDRF) |
||
| Thrusters (95/65) | Thrusters (95/65) | 45 Thrusters (95/65) | ||
| Pullups | Pullups | 45 Pullups | ||
| 21-15-9 | 21-15-9 | Run 1 mile | ||
| Run 1 lap after each round | Run 1/2 mile after each round | Break up however | ||
| Fat Fran (FF) |
Heavy Fran (HF) |
Psycho Fran (PF) |
||
| Thrusters (95/65) | Thrusters (135/95) | Thrusters (135/95) | ||
| Pullups | Weighted Pullups (45/25) | Muscle-ups (from bar) | ||
| 21-18-15-12-9-6-3 | 15-12-9 | 15-12-9 | ||
NAME / TIME / ‘FRAN’ CHOICE / WEIGHT / RX’d = RX’d PULLUPS
| Katie R. | 12:55 | Mod | Mod | Mark | 25:14 | BDRF | 95 | Elisha | 28:21 | FRF | 65 RX’d | ||
| Silvia | 14:33 | RF | 25 | Francis | 18:39 | BDRF | 95 RX’d | Michele | 26:38 | FRF | 65 RX’d | ||
| Gladdy | 14:26 | RF | 45 | Robert R. | 18:27 | BDRF | 95 RX’d | Melanie | 21:46 | FRF | 65 RX’d | ||
| Katie K. | 15:29 | RF | 45 | Belinda | 27:03 | FRF | 25 | Kurt | 28:40 | FRF | 75 RX’d | ||
| Caroline | 16:05 | RF | 45 | Julie | 28:00 | FRF | 45 Row | Tony K. | 24:16 | FRF | 85 RX’d | ||
| Beth | 16:48 | RF | 50 | Mindy | 21:34 | FRF | 45 | Jason | 24:25 | FRF | 95 | ||
| Lauren | 12:56 | RF | 55 | Cindy | 23:33 | FRF | 45 | Melvin | 26:27 | FRF | 95 RX’d | ||
| Amanda | 17:02 | RF | 55 | Fran | 29:55 | FRF | 50 | Brian | 15:54 | FF | 95 RX’d | ||
| Mitch | 16:40 | RF | 75 | Alissa | 23:49 | FRF | 55 | Tim F. | 15:13 | FF | 95 RX’d | ||
| Chaz | 20:32 | RF | 75 | Steph T. | 25:44 | FRF | 55 | Susie | 19:28 | HF | 95 RX’d | ||
| Mike Le. | 17:42 | RF | 85 Row | Veronica | 25:46 | FRF | 55 | David U. | 12:35 | HF | 135 RX’d | ||
| Lee | 19:51 | RF | 85 | Lori | 28:19 | FRF | 55 | Greg K. | 14:50 | HF | 135 RX’d | ||
| Danny | 16:34 | RF | 95 | Jacque | 24:11 | FRF | 60 | Yogi | 9:42 | HF | 135 RX’d | ||
| Stephen | 16:23 | RF | 95 RX’d | Les | 27:03 | FRF | 65 | David T. | 27:54 | PF | 135 (mod) | ||
| John H. | 13:50 | RF | 135 (BS) | Robert D. | 34:02 | FRF | 65 | Mac | 21:48 | PF/HF | 135 RX’d | ||
| Carla | 18:14 | BDRF | 65 RX’d | Scott | 11:00 | PF | 135 RX’d |
‘L’ Pullups on Wednesday, weighted pullups on Friday!
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Damn, sorry I missed this one (not)! I will have to do the FRF at home tomorrow to keep up!
Definitely WAY outta my comfort zone, John. Loved every minute though, especially all of the yelling!!!! Fran Friday rocks……Suz
PS Elisha. You are an M F Badass. Way to suck it up and be awesome. Kick a$$, girl.
That was fun (in a sick way). Thanks, John, for obliging our twisted requests.