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