130925 ~ Happy FRAN DAY!!!

This is it everyone...I have been conducting a mini science experiment, and you are my test subjects!!  For the last 4 weeks, we have completed twisted, messed up , backwards versions of the classic benchmark Fran.  I have been "Teaching to the Test".   Today is test day......what will your Fran time be?!?!?!?

Bring your intensity the entire class today.....lift big through the strength portion, and leave it all on the floor for Fran.....no pacing...all out!

Strength

12 min to find 1 RM Snatch

12 min to find 1 RM C&J

then...

Fran!

21-15-9

Thrusters (95/65#)

Pullups

Cash Out:

 3 Rounds

Alternating Leg V-Ups: (15 each leg)

Side Plank Reach Through; (15 each side)

30 Superman Arch Holds (1 long second)

 

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