This week is Back-to-Basics. For Monday through Thursday, we’ll be revisiting some basic movements, working goats, and not specifying a “prescribed” weight. Friday is the re-measure of your Fran time. If you know you will not be able to attend Friday, please see a coach to determine how you can get it in earlier in the week. The FRANcercise wrap-up party will be the following Friday, August 23, 2013, so watch for details on that. This week is a time to learn lots, work skills, and embrace the suck!
Skill review: Bracing position and step-by-step burpees
Warm-up: 3 minutes of slow step-by-step burpees
Mobility: Deadlift prep (hamstrings and erectors)
Warm-up the Deadlift for 10 minutes, then perform the following WOD (with a 20 minute time cutoff):
- 5 Heavy Deadlifts
- 400m Run
- 25 Burpees
- 50 Box jumps
- 25 Burpees
- 400m Run
- 5 Heavy Deadlifts
