WOD|Home WOD March 12, 2013

Hey everyone, I've got another home WOD for you. As always, this is just extra work and is not required but is highly recommended. The home workout today is based off of a Crossfit benchmark workout named "Fran". Standard "Fran" is 21-15-9 of Thrusters/Pull-ups, we will be doing the scaled down bodyweight version of this.

WOD:
Bodyweight "Fran"
21-15-9

Squats
Pull-Ups -or- Push-Ups*

End the workout with 100 Jump Ropes 

(single under or double under)

To perform the workout the athlete will do 21 Squats/21 Pull-Ups, 15 Squats/15 Pull-ups, 9 Squats/9 Pull-ups. After the 21-15-9 is performed finish the workout with 100 jumpropes, you choose whether to do single count jump ropes or double unders. As always please contact me with questions! Have fun! 

*MOD=windshield wipers