Saturday 6.24.17 WOD


Choice of Fun Warm-up
Spend 15:00 and mix general mobility in.
– Examples of Games:
Abmat Pizza Game, Dodgeball, Name Game, Funnel Tag. Take this opportunity to put your own spin on something fun that gets people moving.


6min w. partner
8 Wallballs each
8 Russian Swings each
4 Pull-ups each


12 RFT with a partner:
10 Thrusters (95, 65)
10 KBS (55, 35)
10 Pull-ups
*One athlete completes a full round at a time
Rx+:(C2B Pull-ups)
Rx: (75, 55)
L2: (65, 35) (35, 25) (BA Pullups)
L1: (45, 25) (35, 25 Rus Swing) (Ring Rows)
30min Cap
Training Intent
Athletes will complete a full round while their partner rests. Work to rest will allow athletes to maintain a consistent level of intensity for the duration. All movements should be capable of being done UB. KBS should be light. This workout is moderate volume. If your athletes don’t scale correctly, this will get demanding quick. Scaling for thrusters and pull-ups should be the same they would use for “Fran”.

$ Out

50-100 Banded Pushdowns
50-100 Banded Pull-aparts