It's Monday so it must be back squats

Both Donna and I are sporting some good bruises from yesterday but still hit the workout today. Jason joined the fun at MaD CrossFit as well.

After some rowing, dynamic range of motion moves and the Burgener warm up it was time to lift stuff. Back Squat 5 x 3

Jason squats 290# x 3

Donna: 125-135-145-150-155#

Jason: 255-265-275-285-290#

Matt: 235-245-255-265-275#

Then it was time for "Fat Fran", 15-12-9 Thrusters and weighted pull ups. Rx weight is 135# and 45#.

Donna: 5:10 45# and blue band kipping pull ups

Jason: 5:29 95# and kipping pull ups

Matt: 5:20 115# and 20# vest for pull ups

Thrusters


Pull Ups

This sucked almost as much if not more than normal Fran.