fran

wod#1 'Fran'
21-15-9
thrusters 45kg
pullups
time= 4:30

wod#2
work up to a couple sets of heavy box squats
then
3x8 Low bar back squats @ 120kg

Fran was miserable right afterwards. I had to lay down outside in the carpark for about 15 mins and was on the verge of yacking a couple times. I wanted to get sub 4 mins so bad but just didnt have it in me today. My previous pr was 4:13 with 43kg which was a few months ago. This time i had in mind to go unbroken which i have never been able to do. I started off with 20 thrusters unbroken but on the last rep my elbows dropped and i lost the bar infront, it didnt affect me much though and picked it straight back up to finish the last rep of 21. My 21 pullups went unbroken, The set of 15 thrusters i had to break up 3x5, and for pullups 9 and 6reps. The last set of thrusters went 5 and 4 but my grip was so shot that my pullups were 5,2,2.
My pr fran was unbroken pullups so i know this time i had a higher intensity and the thrusters were better so im confident next fran can be sub 4..
Wod 2 was just abit of fun. I like to lift heavy and havnt tried box squats a whole lot.. I started by using a 20" box but it was above parallel and i was easily sets of 140kg+  (which is above my max squat atm) however as i dropped down to a smaller box these got WAY harder. The sets of eight were decent. I hardly ever go beyond 5 reps and if i do, its usually for 20 or more so this was fun and happy with the weight as 120kg was my 5rep max a few months ago!