Monday, Spetember 8, 2014 | "Framanda"


Beasts, our next three weeks will be a short 5-3-1 strength cycle. Maxes will be done the fourth week. The metcons will be short and sweet the next few weeks. This will tax your CNS a little differently than you are used to so recover well daily. Good eats. Good sleep. Stay hydrated and of course, get your Progenex and FitAid in ya post session! Happy Strengthening!


Skill:
Back Squat
5x65%
5x75%
5x85%

WOD:
"Framanda" (15 Minute Time Cap)
21 Thrusters 95/65
9 Muscle Ups
15 Thrusters
7 Muscle Ups
9 Thrusters
5 Muscle Ups

If unable to do ring muscle ups, they can be replaced with bar muscle ups.
If unable to do bar muscle ups, then do 9/9 strict pullups/strict ring dips.
Pullups and ring dips do not have to be alternating.

 

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