Super Fran

Workout 26 September 2009:

For time:
Row 1000 meters
75 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
75 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
75 pound barbell Thruster, 9 reps
9 Pull-ups

Results: 24'10
Previous best: none

I had a stressful week at work and needed to bang out a workout that would absolutely kick my butt...and it did. I made it a little worse for myself by having eaten only about one hour before doing this. Bad move, since I was fighting nausea the rest of the workout after the first 1000m row. I could probably have gone just under sub-20 had I planned a little better. Regardless, this workout is a cure for all that ails you.

If you don't have access to a rowing machine, sub 800- 600- and 400 meter runs for the rows. As always, scale the thruster weight as needed.