Monday May 6, 2013

Happy FRAN DAY!!! Benchmark month continues and today is the little gem Fran. Make sure you record your time and any modifications on the board (so we can take a picture of is) so you can compare your scores next time we do Fran. Good luck!

Strength: 10 Push Jerk light, 5 Push Jerk increased weight, then 5×3 Push Jerk at 75%

WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups

 
*10 minute hard cap, if you don’t finish in under 10 minutes 1 burpee for every missed rep, please scale accordingly but of course don’t under scale. Going RX on this is FUN!
** The intent of this is WOD is for a short, high intensity workout.  The top Games athletes do this in 2-3 minutes.

Cool Down:
400m Run at 80%
20 Squats
10 Push Ups

A throw back of Christina and Matt C. at the Mile High Olympics back in August 🙂

Fran Results