150410

Pre-Wod:
3 Rounds:
5 Pull-Up
7 Push-Up
9 Wall-Ball
30 Dubz

1-3 rounds:
1 Round Side-Butt, aka “Sweet Cheeks”
15 PVC Passthrough
5 Good Morning
15 GHD Sit-Up

Workout of the day for Friday, April 10th, 2015:
With a Running Clock:

Min 00-08
“Fran” (8 min cap)*
21-15-9
Thruster 95/65-lb
Pull-Up

Min 14-22 (8 min cap)
30 Wall Ball Shots 20/14
7 Muscle-ups (Sub 7 Chest-2-Bar + 7 Dips, Or 7 “toe-nail” muscle-Ups)
20 Wall Ball Shots
5 Muscle-ups
10 Wall Ball Shots
3 Muscle-ups

Min 28-32 (4 min cap)
3 Rounds for time:
12 Thrusters 95/65
7 Burpee over the bar

*The stimulus for Fran today is high intensity. Scale the weight on Fran or scale the pull-ups to banded pull-ups today to try and beat the 8 minute time-cap on Fran. Try to use a thinner band then you are used to and see if you are stronger than you were a month ago, or a week ago, or even since yesterday.

For Part B. you need to be a bit more strategic so that you don’t burn out, especially after being smoked from Fran. If you can do a few muscle-ups but 15 muscle-ups is a tall order, try to hit one or two muscle-ups per round and then switch to chest-2-bar. If you can do all 15 muscle ups then Part B. is a test to see how well can you do 15 muscle-ups after Fran!

Part C., again, should be an all-out sprint to answer the question “how well do you move when you are tired?” or “how efficient can you be with your movement?” and “how strong is your engine?”.

Most of all, remember to show up today and have fun. Does Fran suck?—Yes. But we endure the suck because we need a movement practice to live healthy fulfilling lives, we enjoy challenging ourselves, and when we have the companionship of our friends at the gym it makes it easier.

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