June 21, 2017
WEDNESDAY!
MET CON: For Time (35:00)!
COMPETITOR:
800 M Run
21 Reps of DIANE
Deadlifts & HSPU #225/155
21 Reps of “DB” Heavy FRAN
Thrusters & Pull Ups #55/35
200 M Run
15 Reps of DIANE
15 Reps of “DB” Heavy FRAN
200 M Run
9 Reps of DIANE
9 Reps of “DB” Heavy FRAN
400 M Run
RX:
800 M Run
21 Reps of “DB” FRAN
Thrusters & Pull Ups #45/25
21 Reps of DIANE
Deadlifts & HSPU #205/145
200 M Run
15 Reps of “DB” FRAN
15 Reps of DIANE
200 M Run
9 Reps of “DB” FRAN
9 Reps of DIANE
400 M Run
PERFORMANCE:
25 BFSU
21 Reps of “DB” FRAN #35/15(20) Thrusters & Pull Ups #75/45
21 Reps of DIANE
Deadlifts & HSPU #185/125, #165/115 or #135/95)
400 M Run
20 BFSU
15 Reps of “DB” FRAN
15 Reps of DIANE
400 M Run
15 BFSU
9 Reps of “DB” FRAN
9 Reps of DIANE
400 M Run
10 BFSU
*Pull Up MOD: Banded Pull Ups, Jumping Pull Ups or Strict Ring Rows.
*Thruster MOD: Scale down the DB weight #25/15 or less.
*HSPU MOD: Assisted HSPU or BB, OH KB Swings #44/25 or HRPU.