WOD 102409

"Fran"

21-15-9 reps for time of:

Thrusters @ 40kg/30kg

Pull Ups

"Fran" is another classic benchmark CrossFit workout. This couplet of two exercises induces fear and excitement among those who have had the opportunity/ill fortune to do this workout. It's a fantastic combo that works the entire body from core to extremity.

Because both exercises are such huge compound movements, it takes intensity through the roof. So here are couple of points to note for those of you coming in for the WOD today:-

- Maintain good form. I've mentioned this many times before, but it is essential that form is maintained when fatigue sets in. I know you want a good time on Fran, but don't get injured for your ego.

- Intensity. Fran is intense and that's precisely what we want in a workout. But remember, take a break if you need to. Otherwise Pukie might be paying you a visit.

Enough said, on to Fran!

Completed : 9:51 (Barbell @ 30kg)

*--
Rushed in from work again to throw down with Fran. My thrusters form is still not good enough to do a multitude of reps at the prescribed weight so to maintain good form and not tear my lower back muscles I did "Fran" @ 30kg. Drop the ego and go hard with the proper technique! And at the end of the workout, i realized... I still hate Fran with a vengeance. I will dominate you bitch!