Warm-up Drills
I. Run 400m
II. 12-9-6 reps each of
Thrusters (45/30lbs)
Sumo Deadlift High-Pull’s (45/30lbs)
Hollow Rocks (2ct)
III. Mobility
“Viking Fran”
For time
Row 250m
15 x Thrusters (155/105lbs)
15 x C2B Pull-ups (30/15lbs)
Row 500m
12 x Thrusters (155/105lbs)
12 x C2B Pull-ups (30/15lbs)
Row 750m
9 x Thrusters (155/105lbs)
9 x C2B Pull-ups (30/15lbs)
Post scores to comments.
Viking Fran 25:25 (155)
“Viking Fran”
65#/banded PU
20:21
21:10 with 85 lb thrusters. Ouch!
“Viking Fran” (09.13.2013)
17:25 @ 85#
18:20 135lbs
24:59 65#/kipping pull ups
9/13/13. “Viking Fran”. 19:47. 95#
21:21 @ 75lbs
21:05 @ 55lbs
Viking Fran: 19:11, 65#, banded c2b