October 15, 2013
1) 3 rounds not for time:
6 hand stand push ups (FAST)
3 tall snatch
40 sec L sit
2) “Fran”
21 – 15 – 9
thrusters (95/65lb)
pull ups
3) 6 rounds, every minute complete
5 x power snatch (135/95lb)
5 x burpees
Optional Session (Complete on 10/15 or 10/16):
Complete 3 hours before or after if possible
3 rounds:
400m run
rest 1:1
800m run
rest 1:1
Fran: 3:45 9 second PR. Fran always hurts! Still trying to break 3:30?
6 min OTM-all sets around 30 seconds (used 95)
Congrats to EVERYBODY that PRed today! Lance, Brad, and Scott’s times were impressive!
Fran – 2:55
Runs* – 1:40, 3:50, 1:45, 4:09, 1:38, 4:27
*this was not a good idea after Fran.
fun morning today–atmosphere was great even though the wod wasn’t.
Fran 3:03. Will work another year for 4 seconds.
Congrats to Brad, Lance, Scott and Pit on their excellent times.
FRAN 3:50. I was trying to break 5. It was a good day
Used 75 on the 6sets of snatch and burpees Huge thank you
To Jason John and anyone else screaming at me.
That’s awesome Mitzi!!
Back squat: 355; pull-ups: 9; Fran: 6:49
Fran – 4:30 goal was under five
95 pound power snatches were just torture after that