Wednesday, July 27, 2016

Pull-ups, Thrusters


WOD

Barwork & Accessory 
A) Front Squat, 1-1-1-1-1
B) Handstand Hold, 5x5x10 seconds
C) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
5 RFT / 15 cap
20 OH Lunges, 25/15#
20 Hollow Rocks
20 Hand-release Push-ups


Conditioning - "Fran"
21-15-9
Thrusters, 95/65 | 75/55
Pull-ups


Competition 
AMRAP 15
100 yard Sled Push, 3/2/1
10 Bear Complex, 185/125 | 135/85
1 Lap, Farmers Carry, 70/45 | 55/35 KB's
AMRAP Bar Muscle-ups


*Cool Down 
Rest 1 minute following the workout
-then AMRAP Unbroken KBS, 55/35 | 45/25#

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