15 Thrusters @95/65
15 Pull-ups
400m Run
x 3 roundsÂ
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WODprep Strategy Top Tips:
Oh, if you think standard “Fran” hits those lungs, well, just wait until you’ve tried this one. With the 400m run breaking up “Fran”, you should pace this as close to unbroken as much as you possible can.
Find a smooth rhythm on the thrusters and attack the run so that there is as little transition time as possible. Our top tip for you to absolutely crush this workout, is to focus on your breathing.
When on the thrusters, timing of your breathing is everything. When you’re in the bottom of the squat, breathe out and deflate your lungs. That way, when you’re bringing the barbel down and heading back into that squat position, you’ll allow yourself time to breathe in and oxygenate your muscles.Â
Note: Rx+ is C2B: only scale up if you feel you can go unbroken.
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Butterfly Pull-ups Progression and Technique!
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Want to go to the next level and be the best in the gym? Check out our awesome resources:
FREE ULTIMATE PULL-UP GUIDES (STRICT, KIPPING, B’FLY) – https://wodprep.com/pull-ups/
8 WEEK SKILL COURSES – https://wodprep.com/courses/
CROSSFIT GEAR I USE (grips etc) – https://bit.ly/3l4AjyR
WODPREP ACADEMY (Join to access every WODprep course in existence!): https://wodprep.com/wodprep-academy/
BEST DAILY PROGRAMMING FOR MASTERS: https://wodprep.com/wodprep-masters/
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