Tuesday 12.13.11 WOD

Skills and Drills
400m Sprint for time
or
500m Row for time

WOD
"Fran"
21-15-9 reps
Thrusters (95/65)
Pull Ups

Post time and thoughts to comments:

Posted on Tue, December 13, 2011 by Jose Espinoza

1. Chelsea wrote:: Seriously? I missed Fran?!?!? ugh! I was so mad when I woke up at 6:10am....totally missed the class. I've been waiting for Fran. :(
Tue, December 13, 2011 @ 11:21 AM
2. Ikay wrote:: It depends on the diacsnte of the race you're training for. For example, you would do fewer if training for a sprint tri, middle range for Oly, and more for HIM/IM. Also if you are new to CFE, you would do the number of reps that you could maintain good technique and time. So even if you are training for an IM, if you feel your form breaking and times slowing out of the 2-3 sec range early on, call it quits there. Next time the workout comes around, you might find you can do more reps and not lose your form.
Thu, May 3, 2012 @ 9:57 AM

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