12 January 2012 – Benchmark Day!!!! FRAN!!!!

Warm-up

Run 1 Lap

20 Jumping Lunges

20 Sit-ups

15 Pushups

15 Air Squats

10 Kettlebell Swings

10 SDHP (with the Kettlebell)

 

Skill

Discussion on technique for Thrusters, History of Benchmarks, Fran

 

WOD – “Fran”

21-15-9

Thrusters (95#/65#)

Pullups

Cool Down

Tabata Abs  – Flutter Kicks and Ab Mat Sit-ups

 

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