Friday 160909

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Strength

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Bent Row

5 x 3

Add weight each set.

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WOD

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Fran

Complete for time:

21 – 15 – 9

Thrusters, 95#/65#

Pull-ups

Compare to: 6/8/16, 1/15/16, 9/23/15, 1/6/14, 7/15/13, 6/1/12, 7/12/11, 4/13/10, 9/9/10, 11/8/10

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Murph after the last time we did Fran…we’d know that look anywhere!

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Fran.

Oh Fran, what is it about your that strikes fear in the hearts of CrossFitters everywhere? Maybe it’s that we can go and go without a break. Maybe it’s volume of work done so quickly. Maybe it’s all of the pull-ups. Regardless, as you read this and you know what today will bring you can’t help but feel a little excited/anxious/nervous/nauseous. It’s a beautiful thing!!

Today, like last time, we’re going to implement a 10 minute time cap to make sure everyone is getting the intended stimulus for this workout. You should not be time capped today if you’re doing things right. This should be a very hard and very fast workout. Scale appropriately for where you’re at with the movements, don’t let your ego prevent you from doing it the right way!

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