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28th July 2019

WOD WOD, July 29, 2019

FRAN
July benchmark – last completed January of this year!

Warm-up
A) General: Full body Flow

Necessities
B) Specific Warm-up

Alt EMOM 10 (5 each)

1)
1 Squat clean
10sec rest
1 Cluster (squat clean thruster)
(work at 50% clean)

2)
10sec Hang
10sec rest
10sec Beat swing

Pre Fran Primer
EMOM 5
5 Thrusters +
5 Pull-ups

(drop reps to 3 or 4 if need be,
this is a primer, not a WOD)

Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

10min cap

Rx 42.5/30

This is THE benchmark:
We need all out intensity,
Maximum effort and
Maximum cheering/support!

OPTIONS:

BB: Reduce load ( prioritize ROM )
PU: 15-12-9 or RR

COOL DOWN
Extended recovery protocols: Foam Roll, buddy smash, hydrate etc

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