Friday 181207

I. General Warm-up

2 RNFT:

10 Scap Depressions/Kip Swings

10 Kang Squats

10 Squatting Thoracic Rotations

 

2 RNFT:

5 WBS

5 Pull-ups

5 Thrusters

 

II. Workout of the Day

 “Di-Franna and Kar-asey” (Dianna and Casey birthday WOD)

With a partner, complete the following for time:

Buy-in: 49 Burpees (split)

30 WBS @20/14; 16/10; 12/8

21 Pull-ups

21 Thrusters @95/65; 75/55; 55/35

30 WBS

18 Pull-ups

18 Thrusters

30 WBS

15 Pull-ups

15 Thrusters

30 WBS

12 Pull-ups

12 Thrusters

30 WBS

9 Pull-ups

9 Thrusters

Cash-out: 26 GHDSU or Weighted Abmat Sit-ups each 

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Tough partner chipper for Coach Dianna and Coach Casey’s birthday (a double coach birthday deserves a nasty WOD). This Fran and Karen combination with a Buy-In and Cash-Out will be very taxing on both the lower and upper bodies. Split reps with your partner as desired (except for Cash-out) and push the pace the whole way.

 

III. Accessory, Recovery, Community

Saddle stretch 2:00

Quad and hip flexor foam roll

 

Crossfit Enhance