Saturday 100109 Fran

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 dislocates, 10 air squats. Thrusters with dowel x 3, with 10kg x 3, 3 blue band assisted pull ups

Saturday 100109
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster - scaled to 14kg / 30lb
Pull-ups - blue band assisted

Done in 11.00 mins
Splits were 4.15,4.09,2.35

Well I did it, my wrists were really complaining throughout after last 2 days and boy I needed more oxygen phew!! I completed the rx'd reps with reduced weight so I'm pleased :-) a pr of sorts lol.

This is my 3rd Fran but the first 2 were with pulldowns as sub so this is my first with pull ups even tho they were assisted so overall great progress I think.

Cash out:- tried decline situps on 45 degree decline bench - I did 10 without too much trouble much to my surprise. I remember trying one about 12 months ago and decided it was a no-go not again! How times change - thanks to Crossfit and Brand X.