''The Running Fran'' (06.22.2012)

Warm-up Drills (06.22.2012)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Sumo Squats
-Shoulder Mobility**
-Calf/Soleus Stretch
-ITB Stretch

''The Running Fran'' (06.22.2012)

For time
Run 800m
21-15-9 reps of
Pull-ups
Thrusters (95/65lbs)

Notes: No weight dropping today, please. Anyone concerned they won't be able to keep from dropping the bars will be encouraged to use dumbbells instead or adjust weight accordingly. Take note of the rough heat we're experiencing today, please train prepared.

Post times to comments.

''Flapjacks'' (06.22.2012)

25-20-15-10-5 reps for time of
GHD Sit-ups
Back Extensions

Mobility WOD

CrossFit Endurance Rest Day (06.22.2012)