Durability
Medicine Ball Hip Toss – 10 reps per side x 2 sets
Skill/Strength
Warm Up Quickly
WOD 78.3 ReTest
WOD
At Minute 0:00
“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups
At Minute 15:00
“Jackie”
1000 Meter Row
50 Thrusters (45/35)
30 Pull-Ups
Notes – This day is about intensity, going fast, entering the pain cave. If you go too heavy or challenge yourself too much on your pull-up scale, then you won’t achieve the desired high intensity I’m talking about. Today we will work very hard but also go very fast. Fran should be a sub 10 minute workout for everyone and Jackie is be sub 14 min workout for everyone so please scale accordingly.
Scores from Monday Retest of “Wittman” Congratulations all the progress and hard work!
Scores from our last running of 78.3, summer 2017.
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