WOD:   12/07/15

Back Squat:
10 sets of 2 reps @ 85-90%

"Fran"
21-15-9 reps for time of:
95-lb. thrusters
Pull-ups

“If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.” - Greg Glassman

 

 

Leave Your Ego at the Door - By Coach Sean

Remember how important it is to do this guys. Sometimes we may need to be reminded but it is important to leave that ego at the door every time you walk into the box. Doing the workouts is about getting your intensity up, not writing “Rx” on the whiteboard. We want to keep that intensity high because that’s when we see the changes and adaptations take place with our fitness! It is all about getting a little fitter each day in the box, it doesn’t happen over night!

- By Coach Sean

 

When doing "Fran" today make sure that you scale for intensity!!!
This WOD should be hard and fast!!!
Not heavy and long!!!