Fran

Saturday, July 7, 2012	Beginner	Intermediate	Advanced
Roll Out	Center Quad Roll
Warm Up	5:00 100 M run => Sprint 20 M => 180 degree turn run backwards 20 M => 180 degree turn sprint 20 M => High knee Skip 20 M => 180 degree turn high knee skip backwards 20 M => Basic Dot Drill 10 Times
Mobility	Angry Overhead
Skill	Thruster
WOD	“Fran” Three rounds, 21-15- and 9 reps, for time of: 45/30 pound Thruster Pull-ups Post time to comments.	“Fran” Three rounds, 21-15- and 9 reps, for time of: 65/45 pound Thruster Pull-ups Post time to comments.	“Fran” Three rounds, 21-15- and 9 reps, for time of: 95/65 pound Thruster Pull-ups Post time to comments.
Cool Down	5:00 100 M run => Sprint 20 M => 180 degree turn run backwards 20 M => 180 degree turn sprint 20 M => High knee Skip 20 M => 180 degree turn high knee skip backwards 20 M => Basic Dot Drill 10 Times