Saturday 08/17/13

Deadlift
5-5-5


"Heavy Fran"
15-12-9 reps for time of:
Thrusters, 135#/95#
Weighted Pull-ups, 45#/30#

This WOD will have a 12 min cap.


Finale: Accumulate 30 sec or 1 min in an L-sit. Between attempts, accumulate 2/min leg mobbing your hamstrings on a barbell or a ball.


Mike finishes strong!

4 comments:

Mrs. G. said...

dead lift 5-5-5
warm 33-5, 83-5
work 113-5, 133-5, 153-5

Heavy Fran 15-12-9

thrusters 45# bar
pull ups red

8:14

Tyler Holm said...

Deadlift
5-5-5

345x5
355x5
365x5

"Heavy Fran"
15-12-9 reps for time of:
Thrusters, 135#/95#
Weighted Pull-ups, 45#/30#

9:28 (2 minute PR!)

AndyB said...

Deadlift
5-5-5 *325,330,335*

"Heavy Fran"
15-12-9 reps for time of:
Thrusters, *135#*/95#
Weighted Pull-ups, 45#/30# *15 w/ belt plus bumper plate*

*timed out before completing last 9 pull ups*

Mrs. G. said...

Steve G:
Dead lift: 205, 225, 255

"She ain't heavy, she's my Franny"
Thrusters @ 75#
Pullups purple & red
6:38

 
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