Fran? Nah! – 150812

Lindsay & Samantha doin’ some thrusters during our Benchmark week at the end of July!  Great job, ladies!


Words to live by:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts:  deadlift, clean, squat, presses, C&J, and snatch,  Similarly, master the basics of gymnastics:  pull-ups, dips, rope climb, pushups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.  Bike, run, swim, row, etc. hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.”

-Greg Glassman



EMOM for 10min

2 Clean to Thrusters

*Heavy (same weight across all sets)



7min AMRAP:

Thrusters* (95/65)


*3ea, 6ea, 9ea, 12ea, etc. until 7 minutes is up


This is gonna be fun!

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