Jun 8, 2017

Friday 2017.06.09


Warmup
- 2-3 mins jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- Jog/run 200m
- 6-8 KB thrusters (focus on up right torso at bottom)
- 3-5 Pull-ups
WOD
“Fran-kenstei9”
20 Minute 2 person AMRAP:

On 3,2,1, GO! Partner A. runs 400 meters while partner B. begins as many of the 9’s of Fran (9 thrusters 95/65lb and 9 pull-ups) as possible before the runner (A.) returns. On completion of the run, partner A. tags B. and continues with the rounds of 9’s wherever B. left off. For example, A. completes the run and tags B. at 7 thrusters. A. begins on thruster 8, completes the thrusters and pull ups of that round and begins a new round as B. heads out for a 400 meter run. Partners must tag up between efforts. Score is complete full rounds and reps of 9’s.

2 comments:

Melissa Salamanca said...

Fran - 7:53 (jumping pull-ups)

AARON DEVAN said...

2:58. Rx. Pr