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