Fran

Missed a couple of days due to illness. Today was the first day I felt good enough to go through a WOD. Still felt a little chilled, but other than that I felt okay.

10:00am CFWU x 3 (subbed 95# bent over rows x 15 instead of Pull-ups) Worked nice and slow...just testing the waters to see if I would be okay.

10:30am: Decided to take a shot at Fran
As Rx'd 5:07...but wrist clocked stopped at 5 sec during my first set of thrusters. Button must have gotten hit during the first 1-2 reps. Started clock before first set of Pull-ups and that is the time I ended with.

I am going to estimate and add one minute to the time...so...

6:07 is my official, estimated Fran time.

Cashed out by lying on the floor watching the lights spin...

2:30pm: Warmed up with 100 JR singles.

Seven rounds for time of...
SDLHP x 10
Bar Dips x 30

Forgot to do 30 reps on dips during first set and only did 10. In order to make up for it I added an eigth set of SDLHP and 20 dips. Dips really slowed me down. By the end I was doing sets of 10-12 and then 4-5 to finish.

Time: 18:30...not as good as I hoped. Like I said, the dips really slowed me down.

Cash out: Former wrestler of mine wanted to work out so I jumped in with him to finish the day off right.

Superset...
Shoulder press 30# DBs 5 x 15
3 x 12 DB overhead extension 55#
Superset...
3 x 25 80# DB Shrugs
3 x AMRAP Bench Dips...real treat after the 210 bar dips I did 5 min earlier.

Then...more lying around and watching the lights spin...and now my arms feel like they are full of lead...It's been a GREAT DAY! Can't wait for the Burpees tomorrow.