9.10.13 "Fran"

September 10, 2013

Yep it’s about that time to test out old Fran!!!

We will use two hands today but this one arm Fran is pretty sick!!!

Strict Press
5@77%, 3@87%, 1+@97%
—1+ is as many reps as possible

Thrusters (95,65)

1) Strict Press 5-3-1
2) Fran
3) 5×5 flat footeted hang High pulls –heavy Demo

—Upcoming EVENTS
* September 16th Lurong Paleo Challenge. Sign UP now!!!
* September 27th Mr and Mrs RX wedding!!!
* October 15th WOD 4 Paws @ Cynergy
* October 27th Dr. Rockett Injury Prevention Seminar



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  1. RlmenA Reply

    6:25 Rx 5Min Pr Strict Press (90,100,110)

  2. RealJoshCamara Reply

    4:54 RX 
    strict press (100, 115, 130) hit 130 for 2 reps

  3. MattyC Reply

    first dance with Fran, she sux! 5:31 Rx

  4. Mr. Rx Reply

    Gotta love Fran!!! How many PR’s today. What was your previous PR?
    I think everyone PR’d today at CFB except myself.
    Today 3:07–previous PR 2:47

  5. ElijahGonsalves Reply

    9:17 Rx
    First time doing fran!

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