Warm up: foam roll T spine/shouders; front rack mob work; 10 pass thrus, 10 windmills, 250 m row, 2 x w/ light bar 5 front sq, 5 press, 5 pull ups
Skill Focus: Thruster
Grab a bar and build to working weight.
WOD:
21. 15. 9 of
Thrusters 95#/65#
Pull ups
for time
rest 5 – 10 and then. . .
12, 1 arm kb snatches (6R, 6L) 53#/35#
EMOM for 6 min
Post Fran time and # rds completed in the emom (for rx must use a kb)
Challenge Celebration: Friday March 15th; please RSVP to shainasine@gmail.com if you are coming--how many and what Primal dish you are bringing.
After photos will be taken Mar 11 - 13th; catch an available coach
Shout outs to all the Fran PR's today!
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Andre` 2:09 Box PR!
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Great job Von!
Extra special shout out to Von today, conversation went something like this as Von was looking at the vacant Top 5 Leaderboard for Fran this morning. . .
Me: What's the matter Von--you can put up a good time?
Von: "Not with all those guys, you know so and so and so and so-they're going to crush it"
Me: It's not about them Von, it's about you right here right now: you rock at pull ups, you can do the weight on the thrusters and you want it bad right?
Von: "Yes"
Me: Then go after it with all you've got but it's gonna hurt--a lot, but only for a little while.
Von: "I'll try Miss Paula"
Me: "Try?"
Von: "I mean I'll shatter it!"
And that he did just that with a 3:36 RX!!
