Thursday September 17th

General Warm-up:

3 Rounds of  5 Air Squats (5 second decent, 5 second pause)
5 Pull Ups/Ring Rows As slow as possible, 5 Slow Barbell Thrusters.

Mobility:

Foam Roll T-Spine – 2 minutes, Cossack Squats x 10 (Hold 5 seconds per side) 

Warm-up 2:

3 Rounds of 5 Thusters & 5 Pullups. (add weight each round so 3rd set is WOD wt.)

Part 1:

“Fran”

21-15-9 of Thrusters & Pullups

RX 95/65, L2 65/45, L1 55/35. 

*9 minute cap

Scale:

Pull-ups => Ring Rows

Part 2:

5 minute break after Fran then (On a 20 minute clock) 15 minutes to work on Bar MU, C2B Pullups, Pullups.

Bar MU: Kip, Transition, Dips – Rotate every minute for 3 rounds with a 1 minute rest after each rotation.

C2B: Every 3 minutes for 5 rounds 5-8 Strict C2B or Strict Pullups, use a band if needed.

Pullups: Every 3 minutes for 5 rounds 4 Negative Pullups or 5 Hard Slow Negative Ring Rows)

CashOut: 100 Abmat Situps.

Notes:

This WOD is meant to feel light & fast. Both the thrusters and pull-ups should be done in large or unbroken sets. Scale the movements so you can go FAST—sets of two and three repetitions won’t get you the proper stimulus for this WOD. Part 2 is training work. In between work do extra mobility, NOT more work!!!!!