Jun 22, 2017

Friday 2017.6.23

Warmup

-Jump rope 2-3 mins
-Inchworm “out”
-Spiderman “back”
-PVC pass throughs


Then
-Partner Up for “Junk Yard Dog”

Then
-Pull ups and Thruster progressions as desired

WOD

“Fran Forever”

Same format as 13.5, but normal chin-over-bar pull ups and 45/75lb thrusters.
Complete as many rounds and reps as possible in 4 minutes of:
  • 45/75 pound Thruster, 15 reps
  • 15 Pull-ups
-If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
-If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

-If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. 
Etc.


Two person teams perform the tasks. During any four-minute block, one member performs thrusters and the other does pull-ups, but only one member may work at a time.   If the team completes three complete rounds of thrusters and pull-ups (90 total reps), they earn another four minutes.   But – this - looks – so - easy… The weights are too light… Post your retractions along with rounds and reps completed to this blog.  

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