In House Throwdown
Warm-up
Coach’s choice
WOD Prep:
Bench Press build to a 3 rep heavy.
WOD:
Biking Fran
21 Cal bike
21 pull-ups
15 cal bike
15 pull-ups
9 cal bike
9 pull-ups
Post WOD
Lax ball scaps 2 minutes per side.
CFS Brief:
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Three Rep Bench Press: 95#
Biking Fran (Fran’s First Cousin, Once Removed): 7:08 Rx Came just shy of the 7 minute cap with 8 pull ups remaining. My mind had convinced me that doing the bike would be better than doing thrusters. My body argued that point when it got on the bike for the round of 15. Thanks to Kion for hanging with me and counting reps! I’m kind of looking forward to doing this one again.
Bench 225#
4:20RX
Nice job! I think it took me longer than that to just do the bike part 🙂
Bench: 205. 215(2)
Biking Fran: 3:28 rx