Test: Your old Fran time
MWod: Spend 6-8 minutes messing around with both of the movements after getting warmed up. Remember to really prime that metabolic pump. Don’t be that guy that gets knocked down by the first wave of lactic acid.
Re-test: Fran Time, and Quality of your movement.
http://www.mobilitywod.com/2010/09/episode-19-making-the-fran-metcon-hips-and-thoracic-prep/