A little like Fran

16 Sep 2010

Level 0
Nine rounds:
- 5 wall ball (9kg/7kg)
- 5 pull-ups
- Rest 1 minutes

Pull-ups scaled as required (jumping or bands)

Level 1
Nine rounds:
- 5 thrusters (40kg/27.5kg)
- 5 pull-ups
- Rest 1 minutes

Level 2+
Nine rounds:
- 5 thrusters (50kg/35kg)
- 5 pull-ups
- Rest 1 minutes

By CFV · In WODs

One Response to “A little like Fran”

  1. Adam Stanecki says:
    September 16, 2010 at 8:23 am

    Cracking effort by all this morning. Lots of positive feedback about this WOD too.

    Be sure to approach this WOD as a strength & conditioning WOD, it is NOT timed. Focus on the dynamic, powerful opening of the hip and full ROM in the thruster/wall ball. Focus on relaxed control in the pull-ups – flow with the movement.