Monday 121203 One Rep Max "Fran"

Take a look at all the personal records set for the month of November.  Tons of them.  Tons of increase in the amount of weight you squat, press, pull, clean and deadlift.  That is the result of coming in often, working hard, eating well often, getting in rest and recovery, and getting back in here.  Keep up the good work. Today is the final set of 1RM attempts- really heavy Fran-style!

Find your name up there... I bet it's up there somewhere.

Monday's WOD: class times at 7, 9, 10am and again at 4 and 5pm.  Strength class 6pm
Heavy 1RM "Fran"
1-1-1-1-1-1-1
Thruster
-in between sets of 1 thrusters:
1-1-1-1-1-1-1
Weighted Pull ups
Post heaviest thruster and pull up to journal/chalkboard/1RM board.