16 March 2016

DSC_0079

Long Warmup: West Alabama, 50 Double Unders, 25 Burpees, Sul Ross, 40 Dubs, 20 Burpees, Branard, 30 Dubs, 15 Burpees, West Main, 20 Dubs, 10 Burpees, Black Mail Box, 10 Dubs, 5 Burpees

Partner WOD:

Ascending Fran

45/33#
30-20-10 Thrusters and Ring Rows
95/65
21-15-9 Thrusters and Pull-ups
115/75
15-9-6 Thrusters and Strict Pull-ups
135/95
12-9-6 Thrusters and Reverse Grip Pull-ups
155/105
9-6-3 Thrusters and Bar Muscle Ups
185/115
6-4-2 Thrusters and Ring Muscle Ups
225/125
3-2-1 Thrusters and Free Standing Handstand Push-ups

Coaches: Scale as a progression, have fun with this….

 

 

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