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Wednesday, December 15, 2010

FRAN (My first WOD)

So.....today we did Fran at the box, a friend that I love to hate. I like hearing of the WOD and how well people can do.....but I hate performing it. So when i saw this was on the agenda it was bittersweet. First because I had just made a goal to get sub 2:15 by my birthday.....Feb. 13, Second was I fear the pain! Hear goes the day:

Farmer Walk Comp with 90# DB:

5 minutes with a partner about 30 ft down and 30 ft back. I believe I did it 8 times.

Next:

Front Squat:

135# x 5
185# x 3
205# x 3
225# x 3
245# x 2
275# x 1

Went to a soft 1 rep to loosen the hype for FRAN.

Fran
21 - 15 - 9
Thrusters 95#
Pull Ups

My Time:
2:10 (PR)

Old Time:
2:27 (11/1/10)

Very happy with the time....next work on something I am not so good at. Deadlifting:

Deadlift 5 Rep:

225# x 5
245# x 5
265# x 5
285# x 5
305# x 5
315# x 5
335# x 5
355# x 5

Hands were raw at this point so I stopped, but was feeling it in the back also! Then I did a little Metcon to hit GHD's:

5 Rds

10 GHD
10 Wall Ball

My Time:
5:00

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