Friday, June 6, 2014

060614 WOD

A. 5:00 in teams of up to six:

Rower: ME for distance

Others: ME hollow rocks

Switching at 1:00 mark; 5 burpee penalty for each time you drop hollow before 1:00 is up

B. Deadlift

Take 20 minutes to build to a 3RM for the day; mandatory cobras between working sets

C. “Fran”

For time:

21-15-9

Thrusters (95/65)

Pull-ups

She’s back! For those of you who get all freaked out over Fran, try to look at this as just another training day. We will do this benchmark again at the end of the summer. The more you do Fran, the more you learn about approach and how to improve your score the next time around. Patience and progress! Now go smoke this workout!

>> On-Ramp

For time:

15-12-9

DB thrusters

Ring rows