Strength Training: Deadlift 1RM: 235
40% x5 = 95 (warmup)
50% x5 = 120 (warmup)
60% x3 = 145 (warmup)
75% x5 = 180 (work)
85% x3 = 205 (work)
95% x2 = 230 (work)

WOD
400m Run
21x Thrusters [Rx: 65/95] (Sx: 65)
21x Pull-ups (Sx: JPU)
400m Run
15x Thrusters
15x Pull-ups
400m Run
9x Thrusters
9x Pull-ups

Coach: Jason

Today I met the infamous Fran. Apparently a normal Fran is brutal, but whoever programmed today's WOD decided to kill us Monday-Friday warriors by adding 3x 400m runs to her usual devastation. Of course I had to scale (Sx) her as well because after yesterday's shoulder WOD, 95# was NOT going to go over my head 45 times. For my jumping pullups I tried to add a bit of a kipping swing right before my jump so I can get the feel for the kipping motion. As I get stronger I'll be able to scale into a band assisted pull-up. Despite all the abosolute mayhem of this week's workouts I feel really good. I'm definitely going to take the weekend off and rest. Maybe get the kid's bikes fixed and go for a family ride on the fitness trail? We'll see how the weather holds up.
BTW... I'm still breathing a little heavy and it's been over an hour since I finished the WOD. LOL Good stuff!

Dream. Dedicate. DO!