Hey Folks!
Friday the 13th – you know what that means. Well if you didn’t know, now you know. Time for a little Frantastic Voyage!
Hope you all had a great day today & were able to dig in a suffer a little during the workout.
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Coaches Notes:
It’s Fran time! Practice some butterfly kip if you’re there, or work on the gymnastics kip to make it a little more snappy/efficient – then warm up those hips for some thrusters and you’re good to go.
Skill work:
Take 10 minutes to practice butterfly kip,
focus on body position and elbow position
particularly on the way down from the pull up.
If you aren’t there yet – work on your pull ups (10 sets of whatever – strict)
Benchmark – “Fran”:
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
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