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Not Fran…1/8/13

This just in…Mark’s relay team took FIRST in their age division!! Nice job Mark, we’re incredibly proud!

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A. Skill:
1RM Deadlift (sorry Zack)
B. MWOD:
High hamstring flossiness
C. WOD:
For time –
15 Thrusters @ 135/95#
25 Pullups
10 Thrusters @ 135/95#
20 Pullups
5 Thrusters @ 135/95#
15 Pullups
While this workout looks eerily close to Fran, this one is designed to be limited by your strength rather than your lungs. It is meant to be HEAVY, so pick a weight that is greater than what you use during Fran.
Quick tips:
1) On the thrusters, remember to keep your elbows high as can be and your midline tight; imagine bracing for a punch to mimic that feeling.
2) Stay back on the heels and shove the knees out through the FULL range of motion.
3) On the pull-ups, use the same scale (if any) as you would for Fran. Remember to keep your body together while moving up to, and away from, the bar.
4) DO NOT go to absolute muscle fatigue on these movements. Recovery will take too long and will suck up precious time, so stop short of that to rest effectively.

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