Oct 22, 2015

Friday 15.10.23

Warm Up
- 400m run
- Dynamic stretching

Main WOD
“Run From Fran”

This is a partner 20 Minute AMRAP, where

A: Runs 400meters, while
B: Performs Fran, 21-15-9 of thrusters (75/55lb) and pull-ups

When partner A finishes the run they pick up Fran where B left off. The score at the end of 20 minutes is the team’s distance ran and complete rounds of Fran.

Mobility WOD
- Foam Roller

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- This is a grinder, so do not unleash your usual Fran fury right off the bat because you will need to manage the effort to make it the full 20 minutes.

Mobility WOD
Spend 10 minutes hitting any tight spots.  Focus on quads.

2 comments:

Ecko Logrono said...

TEAMED UP WITH MY HUBS AND WE DID CRAZY 8'S.
TIME:34:19

Kevin McDonald said...

Me and my imaginary friend. Had some clock issues trying to make this one work.

Ran 800m and completed 1 full round of Fran + 21 thrusters & 21 pull ups.

I think that it ended up a bit short of 20 minutes but I feel quite certain that I got the full training effect.