Friday, January 14, 2011

A1. Deadlifts

Beginners: 5-6 reps @ 21x1, 4 sets rest 90 sec.

Intermediate: 4-5 reps @ 21x1, 4 sets, rest 90 sec.

A2. ring dips

Beginners: 1 rep, 30 sec negative.

Intermediate: 1 rep, 4 sets

A. Deadlifts: Advanced: 5, 5, 5 reps, rest 5 minutes

B. Ring Dips: AMRAP X 3; rest 3 minutes

B/C.

5 Rounds for Time

21 thrusters 55 lbs/85 lbs

21 double unders

If you normally do FRAN at 65 or 95 lbs, do the prescribed weight. If you do FRAN at under 65/95, then do less weight, ie 45 or 85.