"Fran"

Pre:
Floss ankle wrap (voodoo) 5 min.
Junkyard Dog Warm-Up
Burgener Warm-Up
5-5-5 Thrusters @28.3kg
2 Rds for prep:
5 Thrusters @42.3kg
5 Pull-Ups

WOD:
"Fran"
For Time:
21-15-9
Thruster @42.3kg
Pull-Up

Post:
Partner L-Hang Assist 10 sec. on 20 sec. off (switch w/ 10 sec. transition interval)
10 min. of Handstand variations

Matt B: 4:20 (9/10/11-6:37 at my CF cert)
Sam S: 4:53 (1st time Fran!! Beast Mode engaged!!)

"Fran" is a notorious Crossfit benchmark workout...http://www.youtube.com/watch?v=hAT6AFMiL14