July 18, 2016

Group WOD:

A. Mobility:

Hockey ball on the wall - smash shoulders/lats/traps

Green Band shoulder & hamstring mobility

B. 2 Rounds:

25 PVC Pass Thru

25 PVC Good Mornings

10 left/10 right PVC Around The Worlds

C. "FRAN" Roulette

All variants of "Fran" are put into a bucket. You will draw your demise!

Options are:

"Fran"

21-15-9:

Thrusters (65/95#)

Pull-Ups

"Heavy Fran"

21-15-9:

Thrusters (95/135#)

C2B Pull-Ups

"Narf"

9-15-21:

Pull-Ups

Thrusters (65/95#)

"Frun"

21 Thrusters (65/95#)

21 Pull-Ups

400m Run

15 Thrusters

15 Pull-Ups

400m RUn

9 Thrusters

9 Pull-Ups

400m Run

"Nautical Fran"

21 Thrusters (65/95#)

21 Pull-Ups

500m Row

15 Thrusters

15 Pull-Ups

500m Row

9 Thrusters 

9 Pull-Ups

500m Row

"Because Fran Wasn't Bad Enough, Let's Add Burpees"

21-15-9

Thrusters (65/95#)

Pull-Ups

Burpees

Post which one you got, and results to comments.

Competition WOD:

A. 3 sets:

15 Back Squat (135/185#, or something moderately challenging)

3 minute row @ 80%

Rest 1 minute

B. 2 sets:

20 Push Press (75/115#)

3 minute row @ 80%

Rest 1 minute

C. 1 set: 10 minutes x max cal row

Post results to comments.