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“Francis”

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Blitz Fit Memorial WOD

345 19
  • With a Running Clock in 40 minutes
  • From 0:00-10:00, complete:
  • 1,946 meter Row
  • From 10:00-30:00, 5 Rounds of:
  • AMRAP in 3 minutes of:
  • 23 Goblet Squats (22.5/15 kg)
  • 46 Double-Unders
  • Rest 1 minute
  • From 30:00-40:00, complete:
  • 1,946 meter Row

On a 40-minute clock, perform the prescribed work. From 0:00-10:00, complete the 1,946 meter Row. Then from 10:00-30:00, perform 5 rounds of 3-minute AMRAPs with 1-minute rest in between of 23 Goblet Squats and 46 Double-Unders. Finally from 30:00-40:00, complete the second 1,946 meter Row.

Score is the time on the clock when the second Row is completed.


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namesake photo

Background: This workout is dedicated to “Captain” Francis Spencer of Hammertons Ferry who passed away on November 29, 2020, at the age of 74, after battling cancer. Francis was born on August 31, 1946.

“Captain” Francis ran Hammertons Ferry, the local foot ferring on the thames taking people from the towpath near marble hill park to Ham House in Twickenham, United Kingdom.

The workout was designed by Coach Jamie Boston of Blitz Fit  @blitz.fit where Captain Francis’s son, Andy, is a member. Andy helped in writing the workout by providing the meaning number to be used as the rep scheme.

The rowing symbolizes the ferry business and the 1,946 meter represents the year Francis was born.

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