Warm Up
400m Run
50 Double Unders
2 Rds of
10 Pass throughs
10 Pushups
10 Squats
10 Situps
Strength
Bench Press: 5-5-5-5-5
between each set, do 10-15 hollow rocks
WOD
"Fran"
21-15-9
Thrusters (95/65)
Pullups
Post Bench 5Rm and Fran time
Result
Bench Press = 65#; wussed out cuz shoulder; noted the wider grip made the shoulder hurt more
Fran = 8:47 - 55#
Ok, that wod sucked! My previous fastest time was 6:30 at 55#, so this time was absolutely heart-breaking. There were quite a few times when I went down (too far) & then couldn't come back up with the weight. So I guess I snuck in there a little bit extra work. On a good note, though, no ripped hands from the pull ups. I think my hands are evolving....
1st round thrusters
pullups, sideways!!
Special thanks to Tyler -- my newest papparazzo.
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