Jason Darr
August 19, 2012
| Performed at: | CrossFit 604 |
| Workout Name: | CrossFit 604 Aug 19 2012 |
| Description: | WOD: FRAN Ladder 7 min AMRAP: 3 Thrusters 75/115 3 Chest to bar Pull-ups 6 Thrusters 6 Chest to bar Pull-ups 9 Thrusters 75/115 9 Chest to bar Pull-ups INCREASE BY 3 REPS EACH SET FOR 7 MINUTES. SCORE IS TOTAL REPS |
| Results: | 72 reps Workout scaled |
| Modifications at: | 95 lbs |
| Warmup: | WARMUP/MOBILITY: Coaches Choice SKILL: 3 sets Not For Time (15-20 min cap) -----Advanced: Muscle Ups x 3-5 reps (Shoot for unbroken set) One legged squats x 10 reps (5 each side) L-Sit on paralettes x max hold (30 second cap) -----Beginner/Intermediate: Muscle Up transition Dip x 5 reps (feet on floor) Split squats x 8 reps per leg (Add KB weight as required) Hanging Knee tuck or L-sit x max hold (30 second cap) |
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