Kai helping his Daddy Droe up after a particularly tough workout (like Fran).
Mobility: Fran mobility. Wrists, hips and shoulders.
Skill Practice Warm Up: Fran strategy and how to judge. Two ‘heats’ will be used for today’s workout and everyone will have a judge and be judged!
Workout: “Fran” – For time.
21 – 15 – 9
Barbell Thruster (Advanced: 95lbs, Intermediate*: 63lbs, Novice: 45lbs)
Kipping or butterfly pull up (Scale down to band pull ups or ring rows if needed)
Scaling Guide: 3 – 8 minutes. If your last Fran was under 4 minutes Rx last time, scale up to using dumbbells or a heavier thruster.
*Women’s “As Prescribed” weights and reps (Rx)
Compare To: 2012 – 12 – 22