130918 ~ Thrust or Bust!

This is the last WOD in the "Fran Prep" series.....Fran is coming...1 week from today....be there!

Skill

10 min to build a heavy complex of the following:

1 - Drop Snatch

2 - Sots Presses

3 - Tempo OHS (330)

then..

Every 90s x 6 min

1 Complex @ 85 - 90% of the above

Conditioning:

"Thrust or Bust"

3 min ME UB Thrusters (95/65#)

**Every time you drop the bar = 3 burpee penalty

Rest 30s

3 min ME Pullups

**Every time you drop from the bar = 10 mtn climber penalty

Rest 30s

3 min ME Thrusters (20/16#)

**Every time you drop the ball = 3 push ups

Rest 30s

then...

100 DU's for time!

 Cash Out:

50 Heavy Russians

 

 

 

 

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.