“Heavy Fran vs. 1 Mile vs. 1RM Clean…”

It’s Friday…

This Week Has Been Amazing!!!

Finish Strong Ladies & Gents…

If You’re Not Coming To The Saturday Sweat Sesh… Then Today Is The Last Day To Get Your WOD On Before The RainCross Jingle & Mingle Christmas Party!!!

No Penalties Today!!!

But… You Gotta Move!!!

You Gotta Move On Heavy Fran… Both On The Actual WorkOut & Just Changing Out Plates!!!

The Faster You Run That Mile… The More Time You Have To Lift!!!

Pretty Perfect WOD To Establish Your “Strength & Conditioning”…

Happy Friday…

***Saturday… Business As Usual For Our Saturday Sweat Sesh…9AM… Then Later That Evening… PARTY TIME!!!***

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ALRIGHT… HERE WE GO!!!

***Thrusters…***

L1… M-95-115-135… F-65-85-95…

L2… M-75-95-115… F-55-65-85…

L3… M-55-75-95… F-35-55-65…

***Pull Ups… All Levels… Chin To Bar… MOD: C.C***

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For Time: 10 Min TIME CAP!!!

21 Thrusters (Light…)

21 Pull Ups

15 Thrusters (Medium…)

Pull Ups

9 Thrusters (Heavy…)

9 Pull Ups… TIME!!! Or CAP!!!

Straight Into…

1 Mile Run… TIME!!!

Straight Into…

1 Rep Max Clean (Jerk It If You Want!!!)… @ The 25 Min Mark… TIME!!!

Example Score…

L1- 7:00/14:30/225#…

So This Athlete Finished Fran In 7 Mins Flat… Finished The Mile Run in 7:30 (14:30) Which Left The Athlete With 10 Mins & 30 Secs To Establish A 1 Rep Max Clean…

Makes Sense?!?!

Or…

Example Score…

L1- 21/21 + 15/15 + 9/4/20:00/185#…

So This Athlete Did Not Finish Fran… But Made It To 4 Out Of 9 Pull Ups… At The 10 Min Mark… The Athlete Took Off On The Mile Run Which Took Them 10 Mins Flat (20:00) Which Left Them With 5 Mins To Establish A 1 Rep Max Clean…

Makes Sense?!?!

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3…2…1…GO!!!

Mando