11.20.09

FRIDAY

"FRAN"

21…15…9

95 pound Thrusters/ Pull Ups

For Time

BQ "Fran"

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Strength: Overhead Squat

 5…5…5…5…5…5 

Skill:  Muscle Ups

Auxiliary:  Sprint

400m…400m…400m…400m…400m

note:  give adequate amount of rest between sprint intervals 

Fran, 1:53, Jason Kaplan …[wmv][mov]

Muscle-Up Progression, Jeff Tucker (CFJ Preview) …[wmv][mov]