Sep 21, 2017

Friday 2017.9.22

Warmup

Run 400m
Inchworm "out"
Spiderman "back"
PVC Pass-throughs
then
10 air squats
10 front squats with empty bar
10 push press with empty bar

WOD

“Run From Fran”
This is a partner 20 Minute AMRAP, where
A: Runs 400 meters, 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.
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.

Post completed rounds to Comments

1 comment:

monroe said...

Mark and Angela, 65 and 45 lbs, 2 full rounds plus the 21's and 15 thrusters, ran 2.4K