Re-wire
WOD 7/8/13
Back squats – 3 sets of 3 @75%
then 1 heavy rep (80-90%)every minute for 10 minutes
“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups
Is the rack position giving you trouble during front squat, cleans, and/or thruster? If so check out this article for some simple drills you can do throughout the day to improve the flexibility throughout your wrists. (Hint, we will be in the rack position often this week) Mobility Is The Key To A Good Rack Position
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Oh no …
285#– 6:41 on Fran RX
235-265 Back Squat
6:15 Fran RX (15 sec PR)
Nice work Braxton
295-335#…6:26 on Fran
225×3
255×10
5:26rx (1:12pr)
285# on back squats – Felt super weak, the weights i used for my sets of one i usually use for sets of 3…. oh well
3:00RX on Fran. Everything was unbroken but I was still about 7 seconds slower than my PR. I think having the barbell slightly further away from the pull-up rig slowed me down about a second each time I transitioned. every little thing counts!
6:00 RX on Fran. 27 seconds worse then my PR. Felt like my thrusters were slow. Got up to 200 on back squats. Need to stop punishing my body on long weekends.
4:53 RX on fran (:08 pr)
185-310 on back squats