WOD: Thursday, August 14, 2014
(A) Soft Tissue Work (5 min)
(B) GymNASTY mobility
(C) Barbell Drills
- Front Squat
- Press
- Push Press
- Thrusters
- Then Pull Up Drills
- Hollow Body Hold
- Superman Hold
- 27 Hollow Body Rocks Untimed
- 27 Superman Rocks Untimed
- Kipping Practice/Pull Up Warm Up Untimed
(D) Fran in 6 min or < (Scale Accordingly)
21-15-9
- Thrusters 95/65
- Pull-Ups
Then rest 7 minutes (during which time a second heat will do Fran)
(E) Bench 5-5-5-5-5-5
- Start first set at 50-60% of 1RM
- Add 5-20 pounds each set if possible
- Each set followed by Max Strict Ring Rows, 60s-90s rest
James. That sick Fran feeling. Photo by Rafael Vega