WOD: Thursday, November 20, 2014

C2B Fran will be postponed due to possible rain. Instead:

(A) Soft Tissue Work (7 min)

(B) GymNASTY mobility (8 min)

(C) GymNAST holds

  • 45s plank
  • 45s burpees
  • 45s sumo deadlift high pulls

(D) Skill: Rope Climb

(E) Franimal: Thruster, Pull Up Sets as follows

  • 1x21 Barbell Thrusters, 21 Jumping Pull Ups
  • Rest
  • 3x8 Thrusters 95/65, Strict Pull Ups (Sub: Jumping Assisted Strict Pull Ups); Rest after each set
  • 3x7 Thrusters 105/70, Chest to Bar Pull Ups; Rest after each set
  • 3x6 Thrusters 120/80, Kipping Pull Ups; Rest after each set
  • 3x5 Thrusters 135/95, Chest to Bar Pull Ups, Rest after each set
  • 3x15 Thrusters 95/65, Kipping Pull Ups; Rest after each set

Time Permitting (I have no idea how long the above will take):

(E) Rest 3 min

(F) 3 min AMRAP of Burpees

(G) Rest 2 min

(H) Tabata Russian KB Swings

ONE LAST THING ... Where did all the LaX Balls go? We had 30. We're down to 10. If you took one home, please bring it back :P

Bring back the lacrosse balls, please. Photo by Rafael Vega