W.O.D. Friday 10-18-2013
“Test 5”
Run 800 meters, Thrusters 75 lbs x 21 reps, “L” Pull-ups 21 reps
Performance: The thruster must originate from a full squat each rep. The “L” pull-ups are pull-ups with the legs extended straight out in front of the athlete. The thruster and “L” pull-ups need not be performed consecutively, i.e. without breaking. Any grip is O.K. for the pull-up, but the range of motion must be complete.
Scoring: The entire effort is timed from the start of the run to the last pull-up. A time is returned in minutes and seconds.
Rest 2 minutes then perform:
15 Thrusters 75
15 “L” Pullups
Rest 1 minutes then:
9 Thrusters 75
9 “L” Pullups
In time remaining perform skill work. Ex: T2B, Snatches, GHDs
Comments: 1
DR. B – FRIDAY TEST FIVE 7:20, 45 LB THRUSTER AND MODIFIED PULLUP
WED TEST 3- 13 x 11 (MODIFIED MUSCLE UP)
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