WOD Demo: Strict Fran

Nobel García and STI CrossFit in Santiago de los Caballeros, Dominican Republic, perform today’s workout:

Strict Fran
21-15-9 reps for time of:
Thrusters
Strict pull-ups

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 190218.

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Scaling:
If you are unable to complete 10 consecutive strict pull-ups, scale the movement to a kipping pull-up or ring row. Reduce the load on the barbell.

Intermediate Option:
For time:
21 thrusters
15 strict pull-ups
15 thrusters
12 strict pull-ups
9 thrusters
9 strict pull-ups

♀ 65 lb ♂ 95 lb

Beginner Option:
21-15-9 reps for time of:
Thrusters
Ring rows

♀ 35 lb ♂ 45 lb