Warmup
-Jump
rope 2-3 mins
-Spiderman “back”
-PVC pass throughs
-Spiderman “back”
-PVC pass throughs
Then
-Partner
Up for “Junk
Yard Dog”
Then
-Pull
ups and Thruster progressions as desired
WOD
“Fran
Forever”
Same
format as 13.5, but normal chin-over-bar pull ups and 45/75lb thrusters.
Complete as many rounds and reps as possible in
4 minutes of:
- 45/75 pound Thruster, 15 reps
- 15 Pull-ups
-If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
-If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Two
person teams perform the tasks. During any four-minute block, one member
performs thrusters and the other does pull-ups, but only one member may work at
a time. If the team completes three
complete rounds of thrusters and pull-ups (90 total reps), they earn another
four minutes. But – this - looks – so -
easy… The weights are too light… Post your retractions along with rounds and
reps completed to this blog.