Sept 6th – Labor Day “Fran Gone Bad”

So after the morning WOD today, we had a CrossFitter, Matt K. visiting from Texas drop by for a workout.  So Matt asked what the WOD was today –  Fight Gone Bad.   Since Matt hadn’t had a workout since Wednesday he decided he wanted to do FRAN as a warmup   :0)     OK….and so the WOD became “Fran Gone Bad” – that’s right – a fitting labor day WOD.  Thanks Matt!

 Fight Gone Bad,   1 minute at each station, 3 rounds – 17minutes total

Wall balls, SDHP, box jumps, push press,row for calories,rest – 3 rounds

5 minutes rest

Then,  FRAN,21,15, 9 Thrustes,pullups