Fran

CFWU x 10 x 2 (no pull-ups, 2 dips, really good GHD sit-ups! They're fun!)

Fran: 21-15-9 reps of thrusters and pull-ups (assisted)
21 x 40# thrusters
15 x 45# thrusters
9 x 50# thrusters

Time: 11 minutes.

(Next time - jumping/negative pull-ups instead of assisted, and slightly heavier thrusters.)

Front and side planks - 1 minute each. They felt really hard today.

Not very satisfied with today's workout.