110925 Fran

CFSB C3 w6d6. 1RM test

Buy in:
800m run
3 rounds of:
10 45# overhead squats
4 pull-ups

Strength:
Shoulder Press 5-3-3-1-1-1-1
65(10) | 75(8) | 95 | 115 | 135(1) | 145(1) | 155(PR!)

WOD:
Fran
21-15-9 of
95# thruster
pull-ups (blue band)
Time: 5:26

Compared to 110614
8:55

Cash out:
Family bike ride and trail run (about 9mi total)