Monday 09.24.12

Dan H. workin' his way down the room with a weighted lunge

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Hey you guuuuys!

Are you looking for something fun to do on Sat. Oct. 13?

Sign up for "Helen Meets Grace" today!

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When was the last time you did "Fran"? This is a great day for testing progress. Perhaps you'll go down a pullup band. Perhaps you'll go Rx'd. Perhaps you'll go faster when all other factors remain the same. Either way, "Fran" is here to help you work on your front rack position. The higher out in front you can keep those elbows, the more upright you can stay during your low, low squat and the more power you'll transfer on the way up to your press in the thruster. As always, keep the bar as close to you as possible and keep your weight back on dem heels!!! Power up, Warriors!

WOD

Strength:

1 RM back squat

Then,

3 Rounds

3 back squat 

(increase weight each round and hold bottom position for 3 sec)

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"Fran"

21-15-9

thrusters (95/65)

pullups