Friday – 010413

Hope you all had a good active rest day…because here she is, what you’ve all been waiting for…”Fran”!! The “Helen” leaderboard was rearranged, so let’s attack Fran now! Get in to the box early and have a really good warm-up, so you can hit this girl hard!

Skills Practice : Warm up the Thruster
Mobility : Front rack/receiving position, hips and ankles
SWOD : Thrusters
Build to a heavy single using 10/10/10 rule
CWOD : “Fran”
21-15-9 reps of
Thrusters(95/65)
Pull-Ups
*Coaches to run heats and have rep counters

Cooldown : Row 1 km @ 65% intensity immediately after Fran