WOD…Feb 11th…2 Girls!

By February 10, 2015 wod No Comments

Skill – 12 min to work on at least 2 of the following skills or any 2 that you struggle with – Rope climb – legless/standard – MU – Bar/rings – HSPU – Deficit/Standard/Kick to Handstand – Hand stand walk – Standard/Wall walk/shoulder tap – Double Unders – Pull-ups – Kip/strict/banded to any level – This is also your chance to ask for a little extra instruction from your coach.

WOD

Fran

21-15-9

Thruster – 95/65#

Pull-up

Rest exactly 5 min

Grace

30 – Clean and Jerk – 135/95#

Score is total time including the 5 minute rest

20 min cap – make sure to choose a weight that allows maximum intensity with little to no breaks

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