WOD Type: “MetCon & Strength”
WOD Warm-Up:
- TRX Standard Warm-Up @ 5 Minutes
- 15 Squats
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
MetCon: “Fran” 21, 15, 9
- Thrusters @ 95#
- Pull-Ups
Time: 8:33 – 1:03 faster than the last Fran effort on January 28, 2014
Strength: Overhead Squats
- 3 @ 3 of 65#
- 1 @ 3 of 75#
- 3 @ 3 of 75#
Today’s WOD was a great workout! I did Fran once again to get a baseline for next years Open. I did this workout back at the end of January and completed it in 9:36. Awesome — I cut a minute and three seconds off my time! I am now in the competitive zone. It only gets better from here…