WOD: Thursday, June 26, 2014

(A) Soft Tissue Work (3 min)

(B) GymNASTY mobility

(C) Barbell Skill Work: Power Clean, Front Squat, Press, Push Press, Thrusters

(D) Strict Pull Up Test:

Male: 5 Unbroken Strict Pull-Ups, 5 Unbroken Dips/Ring Dips
Female: 3 Unbroken Strict Pull-Ups, 3 Unbroken Dips/Ring Dips
... if you did this test earlier in the week and know where you stand, you do not have to repeat it.

  • Pass = Do Fran ... see (E)
  • Fail = Do Banded Strict Pull-Up Fran Mod (F)

(E) Fran

For Time
21-15-9 of

  • Thrusters 95/65
  • Pull-UPs

(F) Banded Strict Pull Up Fran(ish)

For Time
21/7-15/5-9/3 of Thrusters/Pull-Ups

(G) 6 minute Tabata, 20s ON, 10s OFF

Alternating between intervals of

  • Forearm Plank Hold
  • Sit-Ups
  • Push Ups

(H) Cooldown: Row 1-2K or Run/Jog 800-1600m

Girls of V16. Scoop Throw. Photo by Rafael Vega