Fitness - WOD "Fran" 7/14

Today I hit up an evening WOD at 6 pm and I'm glad I took the extra rest instead of going to a 6 am class. I couldn't believe my eyes when I saw the white board. After our insane hang clean squat workout yesterday, today's WOD was "Fran" - a healthy mix of thrusters and pull ups. I'm not going to lie, I was on the verge of pissed. My quads, shoulders and upper back still felt absolutely torn up and now I had to endure thrusters and pull ups. I quickly changed my attitude and realized there was no getting around it and I'd just have to put up as fast a time as possible. It was my first time with this benchmark WOD.

WOD: Fran - 21-15-9 for time of:
Thrusters - 95#
Pull ups

Time: 4:45
Calories burned (including warm up): 701

Thankfully there was a nice long warm-up that included lots of stretching so my legs did feel good and warm come go time. The first few reps were still agony but I got through the first 21 thrusters without setting the bar down. I did have to rest it on my shoulders though. I rocked the first two rounds of pull ups without stopping. The second set of thrusters I broke into 10 and 5 and the third set was 6 and 3. I was ready to rock through the final set of pull ups but my forearms were on fire and I lost my grip after 6 and had to rest before completing the last three reps.

Overall I'm very pleased with my time considering the workout yesterday and my level of soreness. I was shooting for anything sub 5 minutes. I know for a fact that if I were fresh I could get my time under 4:30.