Holiday Hours: 24 DEC will be 0515, 0900 & 1200;

25 DEC Closed; and 26 DEC will be normal hrs

 

Strength WOD:

Perform the following for quality (20 minute cap):

Snatch

Warm-up: 8, 6, 4 rep, gradual weight increase

3 reps @ 65% 1RM

3 reps @ 75% 1RM

3+ reps @ 85% 1RM

 

 

Conditioning WOD:

“Fun With Fran”

15 Thrusters + 15 Pull-Ups + 15 Thrusters

Rest until clock says 5:00*

12 Thrusters + 12 Pull-Ups + 12 Thrusters

Rest until clock says 10:00*

9 Thrusters + 9 Pull-Ups + 9 Thrusters

 

For total WOD time

 

Weight:

RX (75/53)

Masters (65/45)

*Progress through each cycle to get as many reps as possible in 3:00 up to the prescribed number per round. Then, rest 2 minutes before beginning the second set. Repeat this process for the set of 12’s.

 

 

Post max reps at 85% weight, time, thoughts, feelings, experience, and/or emoticons regarding Fran to comments

*Similar to Monday, 30 September 2013