WOD 6/27/16
Fitness and Performance
For Time
“Fran has the runs”
400m run
21-Thrusters 95/65
21-Pullups
400m run
15-
15-
400m run
9-
9-
400m run
BONUS
Strength
1. Tricep Press downs
3×8@ medium heavy
2. 3×1-Snatch Grip Deadlift+1-Low Hang Snatch@75%1RM Snatch add 5lbs over last time
Skill:
1. 3 sets of 3-ring swings+1-hip pull+1-mu attempt
2. 3 sets of 1-mu + 3-strict Dips
(if you cant do a mu just do 3×5 ring dips)
3. 3×10 sec ring support hold
