Thank you so much for all the support this weekend for Ernie and I.  We had a great time competing.  Now it’s time to focus on the World Masters Games in August.

Monday’s WOD:

Conditioning:

“Fran”

21-15-9

Thrusters wt:43kg/30kg

Pull Ups

Strength: after you finish Fran and can breath again, do 5×3 band resisted deadlifts with approx 50% of your 1RM deadlift weight on the bar.  Focus on a strong pull off the floor with perfect form, slow back down to the floor.

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2 Comments

Stewie · June 17, 2013 at 8:58 am

Yay Fran!

Michele · June 17, 2013 at 9:05 am

Woot!

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