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WOD – Monday, August 28, 2010

29
Aug

WOD – Monday, August 28, 2010

Warm-up:

20 burpees, 20 pull ups, 20 situps

Skills:

Learn how to string thrusters together.  Dont catch the bar on your shoulders, but rather drop into the next one

WOD:

“Fran”
21, 15,9
95# thrusters
pull ups

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For those that don’t know, Fran is a bench mark WOD from most crossfiters.  If you were wearing a Garage Crossfit shirt and someone were to come up to you to say something about it…. it would go like this…

“Do you crossfit?”

“Awesome! Whats your FRAN time?”

Its like asking about the weather in the crazy fitness world.

Do your best to get as close RX on one of the movements as possible.  This might mean its a real slow fran.  That’s okay.

If you can do this RX, then do it and drive it HARD.  Hold nothing back.  If you can take the time in your class to go 1 or 3 at a time.  So you can cheer folks on to a PR.  If you have a couple folks that are close in time then launch them together.  Use the competition and the clock to push yourself.

Before you go come up with a game plan to get you through the WOD and do your best to stick to it.  It would be best if everyone had their personal time coach to keep them on track.

I have found it best to work rest into the wod rather than resting at odd unplanned moments.

If you want help coming up with a plan, email me and I’ll put something together.  I’ll need your last time, the time you hope to get, and how you broke up your last one.

Video: Donovan – 2nd MU

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