Warm-up
Coach’s choice
WOD prep
Thruster & Pull-ups
WOD
This will be done in 2 heats.
Fran (8 minute cap)
21-15- 9
Thruster (95, 65)
Pull-ups
*Scale load as needed. You should be able to get your thruster sets done in 2 sets or less.
Pull-up option:
1. Jumping pull-ups
2. Ring rows
Rep option:
15-12-9
*Reps should be scaled to maintain the intensity of the work out.
Post WOD
Easy 3 minute bike
Foam roll for 5 minutes.
Fran: 6:44 | 45# (PR)
Previous: 7:29 @ 45#
Nice job to everyone in the 5:30 class and also to Scott and Ted in the 6:30!!
Fran — 5:14 RX
Previous 8:23 (55#)
No Fran for us but the Downes / Lieberman crew hit up the 6am class at EA’s Crossfit in Sonoma. Strength was back squat building to 2@90%.
WOD: 5 RFT – 5 reps bear complex (135/95 Ha!!!) and 12 cal row.
We’ve earned our wine today!!!
Fran 6:01Rx
Cheers! Drink up.
Awesome!! Way to go!!
You have definitely earned your wine today!! Have fun!!
Don’t you think they should add burpees to this?!
Fran: 4:52 Jumping pull ups.
5:50 @ 55# with jumping pull ups. No previous, I think I was avoiding her!
5:06 RX
Previous 6:50 @85 back in good ol 2015!
5:47 rx
Previous: 6:33 rx (November)
No Deb. No.
4:55rx wasn’t feeling it today. A Fran crash and burn…
Late on the comment but kudos to Deb, Becka and Kion for crushing Fran in the 5:30am class. I am awaiting the day I can do an RX anything….but happy with my slow and steady progress.