I had Fran and a swim in store for today. I thought I'd get Fran out of the way first. 1/2mile run warm up and here we go. 21-15-9 (45# thrusters and pullups-gravitron pulling 60lbs) for time. These definitely hurt. Final time was 9:51 which includes running up and down stairs in between thrusters and pull-ups. I actually thought the pull-ups were significantly harder than the thrusters this go-around.
then to the pool - i could already feel soreness in my forearms and when i got in to warm up, I knew that today was not the day for swimming - i couldn't feel my pull whatsoever due to the Fran workout, so I did a lot of pulling and a main set of kicking. total yards - 2200.