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8
Jan

Thursday 010914

Main – WOD – (Be)tter

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Francis (Time)

For time:
21 Thrusters (115/80)
9 Muscle ups
15 Thrusters (115/80)
7 Muscle ups
9 Thrusters (115/80)
5 Muscle ups

20 minute time cap
The weight of the thruster is designed to be challenging. Add 10-20 pounds on to whatever weight you would typically use for Fran. Instead of trying to do all of the thrusters unbroken, break them up into sets of two (11/10) or possibly three (7/7/7). If you are a ninja, you may want to make up some ground on the muscle ups and try to get through these as quickly as possible. If you are a beast try and hit sets that you know you can maintain (3/3/3, 3/2/2, 3/2). Key is not to go to failure on the muscle ups.

Fitness

Back Squat (5 minute EMOM 5 Back Squats @ 70%)

Sport

Squat Snatch (5 minute EMOM 5 Touch and go Squat Snatches)