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17 May 2013; Roadkill Fran

17
May

17 May 2013; Roadkill Fran

RoadKill

Warm-up: Push-up Musical Chairs

In two groups, Men and Women form a Circle…in a Round Robin, Musical Chairs format, everyone will do 1 RX Push-up, then 2, and 3 and so on and so forth.  While waiting, all Athletes will hold the Push-up position, you may put your butt in the air but cannot put your knees on the ground.  If you fail, remove yourself from the Circle and begin Jumping Jacks until a Winner is crowned.

Current ASCF Record Holders Lee M. and Jerry G. tied with 17 rounds

Battle of the Sexes: Men/Ladies Appoint your Sit-up Champion. 1 Man vs 1 Lady, 50 Sit-ups for time, losing Gender does 20 Burpees

Skill: Rope Climb Practice 15 minutes

Advanced WOD: Road Kill Fran

21 Thrusters 95/65lbs

21 Kipping Pull-ups

15 Thrusters 115/75lbs

15 Chest to Bar Pull-ups

9 Thrusters 135/95lbs

9 Behind the Neck Pull-ups

3 Thrusters 155/105lbs

3 Bar Muscle Ups

1 Thruster 185/135lbs

1 Ring Muscle Up

Regular WOD: Scaled Road Kill Fran

21 Thrusters

21 Pull-ups

15 Thrusters

15 Pull-ups

9 Thrusters

9 Pull-ups

3 Thrusters

3 Pull-ups

1 Thruster

1 Pull-up

Cool Down: Have a Margarita…enjoy your Weekend!

5-17-2013