“Fran-Less Friday?!?!”

Posted: March 30, 2018 in Uncategorized

That’s Right… No Friday Franday Today…

We Will Not Perform “Original Fran… A Version A Fran… A Family Member Of Fran…”

Heck… Not Even 1 Thruster… Pull Ups Yes… But No Thrusters…

Also… No Complexes Today!!!

You’re Welcome…

Again… No Thrusters Today… No Complexes Today…

Oh Yea… But A Lot Of Burpees…

Same Weight On The Barbell For The Entire WOD…

You Gotta Work To Beat That Time Cap… Fly Through The Burpees & Get Back To Your Movement!!!

****************************************************************

ALRIGHT… HERE WE GO!!! 

Strength/MetCon…

***Barbell… ADV: M-155lbs/F-105lbs… Rx’d: M-135lbs/F-95lbs… Sx’d: M-95lbs/F-65lbs…***

***Double Unders… ADV/Rx’d/Sx’d… MOD: Mt. Climbers…***

***Toes To Bar… ADV/Rx’d/Sx’d… MOD: Toes To Beam…***

20 Min TIME CAP!!! 

—————————————————-

For Time:

3 Burpees To Start AND @ The Top Of Every Min AND 3 Burpees To Finish:

25 Cal Row… ***Yes… You’ll Have To Get Off Of Your Rower… Make Sure You Don’t Clear The Screen!!!***

25 Deadlifts

25 Pull Ups

100 Double Unders… ***No Burpees @ The Top Of Every Min… But… 3 Burpees Every Time You Break!!! Still Burpees If You’re Performing Mt. Climbers…****

25 Toes To Bar…

25 Power Cleans

25 Cal Row

3 Burpees… TIME!!!

***************************************************************

3…2…1…GO!!!

Mando

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

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3.29.2018 WOD & Scores…

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