Everyone remind yourself to get cash out and bring it in for the Christmas dinner – we still have a few spots left!! Money due Monday – contact Kate if you can’t bring it in for any reason!
Archer is looking forward to watching you guys do Fran!
Alternating 10 rounds of Tabata
15 wall balls
Warm up pull up/butterfly pull up
Warm up thruster
Warm up weight and complete 2 mini rounds of:
5 pull ups
1 minute rest
In the mini rounds focus on mechanics and being as efficient as possible – you should be able to time your breathing with your movement while moving quickly.
Thrusters, 95# / 65#
Lots of time spent practicing movement for Fran today – we want to not only be very warm but our mechanics refined and well-rehearsed before we are huffing and puffing.
How will you attack Fran today? If you have not done Fran in sub 5 minutes, consider doing thrusters and pull ups in 3 sets for the round of 21’s and 15’s. If you have a 5 minute time, you’re goal is to work closer and closer to doing everything unbroken. If you have ever done Fran before; don’t hold back and enjoy!
Lower from Candlestick – 15 reps as slowly as possible. https://youtu.be/SOY0ImXwvqw