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31 October 2012; “Frightful Fran”

30
Oct

31 October 2012; “Frightful Fran”

Chris Spealler Demo’s Fran http://www.youtube.com/watch?v=tWB5qZ7RBNY

Jason Khalipa Thruster Tips http://www.youtube.com/watch?v=9Zlzin6PIo8&feature=related

Daily WOD: “Frightful Fran”

Warm-up: 10 Pushups, 15 Situps, 25 Squats, 15 Situps, 10 Pushups

Skill: Thrusters

In an Open Gym format, pick a partner to count your reps and cheer you on, grab a timer and pick one of the following for a Frightful Fran Halloween WOD(s)….remember we have awards for the best Fran in Costume and the Fastest RX Fran….note if you are going for the fastest RX Fran Award, you must complete one other WOD after your RX Fran.

WOD 1: Regular Fran – 21, 15, 9 of Thrusters and Pull-ups 95/65#

WOD 2: Heavy Fran – 15, 12, 9 of Thrusters and Strict Pull-ups 135/95#

WOD 3: Muscle Up Fran – 9, 6, 3 of Thrusters and Muscle Ups 155/110#

WOD 4: Stand Fran – 21, 15, 9 of Front Squats 225/155#(Rack) and Hand Stand Pushups

WOD 5: Dead Fran – 21,15, 9 of Deadlift 275/185# and Chest to Bar Pull-ups

WOD 6: Fran’s MAN Test – 21, 15, 9, 6, 3, 1 of Thrusters and Weight Vest Pull-ups…(Thrusters at 21×95, 15×115, 9×135, 6×155, 3×185, 1×205)

Cool Down: AMRAP 5:00, Halloween Candy Eating

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