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18 June 2012 – BenchMark Monday – “Virtual Fran” and “Fran”

18
Jun

18 June 2012 – BenchMark Monday – “Virtual Fran” and “Fran”

Warm-up

Run to Colquitt Dead End and Back

10 Burpees

10 Tuck Jumps or Broad Jumps

10 Air Squats

10 Push Ups

Run to Colquitt Dead End and Back

 

 

“Virtual Fran”

21-15-9

Thrusters with PVC Pipe

Pull-ups with a BAND (Mandatory)

 

Skill/Strength

Thrusters, discuss strategy and form

 

Skill:  10 Minutes Double Unders/PVC mobility/Foam Rolling

 

WOD – “Fran” (10 Minute Cap) – COMPARE TO: 19 March 2012

21-15-9

Thrusters (95#/65#)

Pull-ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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