We have LOTs of outdoor workout space

Friday 160819 Run and Heavy Thrusters

You might have looked at the WOD below and thought to yourself, “Why is there a 21 minute cut-off? It’s only 3/4 mile total run and 36 reps. Shouldnt this be more like 10-12 minutes? I mean, even if I take 7 minutes for the run, won’t I still be able to finish each set of thrusters in a minute or so?”
And the answer is NO WAY… Not if you do this one “right.” And by “right” I mean heavy. This should be done with more weight than you have ever done for Fran. Now, you don’t have to use your 1 rep max thruster weight. BUT, if you can rep out 6-7 reps at a time… Well… It’s not heavy enough. So- get warmed up, get ready for some heavy lifting, and then don’t use up too much time on those runs… Because you want to finish before the 21 minute cut-off!

One of our newest CFM athletes cruises the 400m run course in style.
One of our newest CFM athletes, Sharon,  cruises the 400m run course in style.

Friday’s WOD at 7 and 9am, 3 and 5pm
Three rounds for time of:
400m run
70/55kg thruster, 12 reps
Post time and load to chalkboard
Cut off at 21 minutes

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