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WOD: "Freaky fore-arm Fran" 21-15-9: Thruster (30/45k) > Pull-ups + insert *rope penalty *rope penalty: climb 4mtr rope before performing Pull-ups on monkey bars @ the top ..each time you break before completing full set you must climb back down the rope & reclimb to carry on.
scale: pull-ups performed on cage but rope penalty remains the same WOD (the bitch is back)... "KAREN": 150 Wall Ball for time (male: 20lb MB/10ft, female: 14lb/9ft) -but wait, there's more ... Move stright to the cage & use remaining time to complete as many TTB-Burpies as possible. 20min total cut refer back: 18.1.13 (& 24.3.13 if you participated in the opens)
WOD
Front Squat: build to 3x 1RM then.. 5 Paralette shoot thru > static L-hold (1 sec) 10 Air Squats 15 Double Unders AMRAP: 10min |
CategoriesArchives
July 2018
AuthorLinda Begg |