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.
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Mike finishes strong!
4 comments:
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
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!)
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*
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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