Wednesday 9/6 WOD


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PERFORMANCE:
A. 10 Mins @ 75% effort:
10/8 Cal Row
10 Air Squats
50'' L Arm OH DB Walk 
50'' R Arm OH DB Walk
+
B. Thruster - Build to a moderate TnG double from the Rack in 10 Min 
# Fast out of the hole > pause overhead for 1 sec on both >>jazz your system  >> don't tax it)
+
“Fran”
21-15-9 
Thrusters @ 95/65#
Pull-ups



FITNESS: 
A. Thruster - Build to a moderate TnG double from the Rack in 10 Min 
# Fast out of the hole > pause overhead for 1 sec on both >>jazz your system  >> don't tax it)
+
B. “Fran”
21-15-9 
Thrusters @ 75/55#
Kip Pull-ups/ Banded/ Jumping
+
15 Mins @ 75% effort:
1 min Bike
1 Min Row
1 Min Ski


Notes:
“Fran” is arguably the most infamous CrossFit workout.  It is well known for its intensity. However, intensity is relativeThe goal here is not to go RX, but to get the best stimulus for YOU .
 She is a  very short duration >HIGH Powered effort of 3-7 Minutes > choose load appropriately.


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