FRAMINA(Scaled)

ACTUAL WORKOUT ON: 20091016

1) Warm Up: 1 mile run. 200 push-ups for time

2) Strength: find 3RM push press

3) Strength Stamina:
5 rounds: 3 x PP @ 3RM, 10 x Man Maker (35#), 5 back extensions (hold 20 sec, 10 sec rest)

4) Work Capacity: Fran: as fast as possible: 21 - 15 - 9 Thrusters (95#), Pull-up

5) Durability: 6 x 200 M sprint. 200 situps for time

1. mile in 6:03, 100 push-ups time of 3:37
2. 95
3. Cut-Down to 5 Man-Makers at (25#)
4. Scaled down to (75#) - time of 9:34
5. X - left, was running late..killed abs the day before