Wed., Nov. 13, 2013

Warm-up:

5 min. Bike
Shoulder Mobility
20 V-ups
30 Happy Russians
20 Sit-ups

WOD:

“Fran”

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

CW: 10:52, 70# Thrusters, Jumping Pull-ups

LW: 12:15, 55# Thrusters, Supine Pull-ups

Cool Down:

LW: 50 DU's, 50 Atomic Sit-ups (Ab Mat)

Comments:

We did Fran last February (when we were quite new to 8th Day), and I increased my Thrusters weight by 10# today, and Craig increased his by #5. Our times were slower today, but Craig had to run up and down the stairs to go to the garage to do his pull-ups. And I don't know what my excuse is!!