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16 April 2013; F-F-F-F-F-FRANNNNNN!!!!

15
Apr

16 April 2013; F-F-F-F-F-FRANNNNNN!!!!

fran

Warm-up:

Jog to West Alabama and back

One round of Virtual Fran with PVC Pipe and a Band

WOD: FRAN

21-15-9 Thrusters and Pull-ups (95/65)

Note – Those that just did Fran in the Open may elect to do the following for a little change of pace…

Dumbbell Fran

21-15-9 Dumbbell Thrusters (45/30) and Ring Pull-ups

POST WOD STRENGTH: Back Squat 5×5

Complete 20 Abmat Sit-ups in between each Working Set

Cool Down: With a Partner, Row 1000m doing an Abmat Sit-up for every Stroke on the Erg4-16-2013