02.26.2018

Well its time for another Birthday WOD! This one isnt a custom workout though, but rather a special request of a classic.

It’s Sam Hanley’s birthday, and she’d like to do Fran. Sam (as you all know) is an awesome athlete, But perhaps one of her biggest talents is that she’s humble and coachable. Its an excellent way to be not just for an athlete, but throughout life. Its a skill that many never fully develop, but can make all the difference.

In the gym, Sam always trains with intent, and aims to improve not just her capacity for movement but also her quality of movement. She always open to feedback, and does so with a smile on her face (which makes it easier to give, as well).

They say that how you do one thing is how you do everything. If thats true, then Sam’s got a great blueprint for life.

Happy Birthday Sam, and Happy Fran-ing!

Dynamic warm up:

Tabata alternating (4x)
Wall ball (light)
medball clean

Rest 1:00, then:

3x 30sec each
alternating pigeon pose (5-7sec)
scap pull up
handstand hold OR bar/ring hang

Strength:

[20:00 – 25:00]

Front squat; build, then
6x 2 (across, AHAP)

Conditioning:

[10:00 Time cap]

“Fran”
21-15-9:
Thrusters (95/65)
Pull ups

Recovery:

[6:00 – 8:00]
1. Banded lateral opener; 90sec/ea
2. Couch stretch; 90sec/ea