110114 ~ Frantastic....Ish

On Sunday at the OC Throwdown, Kevin Ogar, a CrossFit athlete had an accident during the Snatch workout.  The accident resulted in a serious spinal injury.  He suffered this life changing event doing the thing we ALL do and LOVE!  

Kevin is a CrossFit trainer and will need a lot of financial help to get through this.  A donation site has already been set up. Any amount will help.

CLICK HERE TO GO TO KEVIN’S DONATION PAGE!

 https://fundly.com/kevin-ogar-s-recovery?ft_src=email_share_mobile

AND…today is the perfect day for THIS…

While you are doing this workout, think about how lucky you are to be in good health and have the ability to do this at all.  Let that push you through when it starts to hurt…and continues to hurt.

Snatch Cycle:
AMRAP in :30, rest 1:30 x 18 min
3 rounds at (185/120#) or 85%
3 rounds at (165/100#) or 80%
3 rounds at  (135/85#) or 75%

3 rounds at (95/65#) or 65%

Conditioning:

12 min AMRAP

Frantastic..ish

On the 6 Min Clock Complete:

21-15-9

Thrusters (95/65#)

Pull Ups

When the Clock hits 6 Min

You have another 6 Min to do another Fran

If Fran is not complete by 6 min..finish it up then...

AMRAP Wall Balls (20/14#)

Cash Out:

3 x 60s Accumulated "L" Sit

3 x 1 min Weighted Front Plank

3 x 20 Weighted AB Mat Situps

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