Team Fran
Teams of 3
800m Equipment run
100 Thrusters (95/65)
100 Pull Ups
150 Burpees
100 Thrusters
100 Pull Ups
800m Equipment Run
None of the Equipment is allowed to touch the ground during the WOD; if it does it is a 30 burpee penalty.
3 min Work / rest 2 min / 6 min Work / Rest 3 min / 9 Min Work
40 Double Unders
20 Ball Slams
10 Swings
5 Wall Walks
(start from the beginning after each rest)
9.12.15
Team Fran
Teams of 3
800m Equipment run
100 Thrusters (95/65)
100 Pull Ups
150 Burpees
100 Thrusters
100 Pull Ups
800m Equipment Run
None of the Equipment is allowed to touch the ground during the WOD; if it does it is a 30 burpee penalty.
9.11.15
3 min Work / rest 2 min / 6 min Work / Rest 3 min / 9 Min Work
40 Double Unders
20 Ball Slams
10 Swings
5 Wall Walks
(start from the beginning after each rest)
9.10.15
3-Push Jerk + 2 Split Jerk (5 sets)
Perform 3 Push Jerks + 2 Split Jerks from Rack
Metcon (Time)
15-12-9-6
Weighted Sit Ups (20/15)
Deadlifts (225/155)
Over the Bar Burpees