Monday, Nov. 4, 2013

Welcome November Basics grads Robert (from left, back row), Sonia, Tom, Daryl (Noah’s friend), Peter (Kanoe’s husband) and Michelle (Kristina and Sheila’s friend). Just a heads up, Michelle makes some bomb kombucha. We’re stoked to have each of you!

110413 WOD

A. In 5:00 with teams of two:

Partner 1 – 30 double-unders

Partner 2 – ME hollow rocks

Switching; team with most hollow rocks for the day wins a bottle of water (one per team; JK – one each). What an exciting incentive to push hard!

B. Back squat – Wender week 1; month 2 [ + 10# to WW ]

65% x 5

75% x 5

85% x 5 +

C. “Fran” *

For time:

21-15-9

Thrusters (95/65)

Pull-ups

>> On Ramp

For time:

15-12-9

DB thrusters

Ring rows

* Oh snap. It’s time to tackle one of the most notorious benchmark WODs. Try to beat your previous score. If you have never done Fran, look at completion as a PR. The more you tackle this WOD, the better your score becomes.

CHECK OUT COACH RUSS’ 2:32 FRAN FROM 2012