Heavy Fran

Coached this morning, while Michele shadowed me, at BTB Chamblee the 9am and 10am, no one came to the 11am/Open House so Michele and I did the WOD.

Warm Up:

  • 400 meter run
  • Dynamic Stretches
  • 10 med ball cleans
  • 10 push ups
  • 10 med ball jumps
  • 10 over head squats
  • 10 wall balls
  • 10 lunges
W.O.D.: Heavy Fran
15-12-9 rep rounds of:
  • Thrusters 135/95
  • Pull Ups 35lb for the guys and dead hang for the ladies
Results: 19:40
Notes: weighted pull ups are very tough with bands. Too much bouncing around

125 thoughts on “Heavy Fran

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