WOD: Friday, June 6, 2014

"Not a typo/Messed Up" Fran has been postponed until Monday. Today:

(A) Soft Tissue Mash Up (5 Minutes)

(B) GymNASTY Mobility (7 Minutes)

(C) Partner Assisted Handstand Kick Up and Handstand Hold Practice (6 Minutes)

(D) Pull-Ups (alt: Strict Muscle Ups or Negative Muscle Ups) (7 Minutes)

  • 1 Min Strict Pull Ups (6s Descent)
  • 40s Rest
  • 1 Min Strict Pull Ups (4s Descent)
  • 40s Rest
  • 1 Min Max Strict Pull Ups
  • 40s Rest
  • 1 Min Max Hold with Chin Over Bar or Chest to Bar

Alt: Practice Strict Ring Muscle Ups or Negative Ring Muscle Ups

(E) Find a 5 RM Strict Press in 12 Minutes

(F) 4x5 Strict Press @ 90% of 5RM in 13 Minutes

(G) For Time

15-10-5-10-15 of

  • Barbell Thrusters 45/33
  • Kettlebell Sumo Deadlift High Pull 1.5/1.0 pood (SWOL 2.0/1.25)

7 Minute Time Limit

Dana. Strict Pull Ups, Controlled Descent. Photo by Rafael Vega