Heavy Fran

Posted on October 1, 2011 by ugzruben

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

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