Exercise: Weighted Pull-Ups/lbs
Reps: 1 – 1 – 1 -1
Comment: This is from a dead hang – You must start the pull up in the extended position and hold for a 3 count and then begin your pull up. If you do not have pull ups, use this time to work to your lowest band assistance.
Partner WOD – 1 Person Working at a Time
10 Rounds for Time
12 KB Swings
Partner A runs 200M – Partner B starts 12 Burpees when Partner A gets back, Partner A does 12 KBS, Partner B takes off on 200M run – Continue until 10 Rounds are complete.
Result Type: Time
Male Rx: 1.5 pood
Female Rx: 1 pood
This is Myrla’s last day at CF Medford before she leaves the states. Myrla’s a tough chica! She has done more Spartan races than anybody we have ever met. She likes the long WODs. You should have seen the actual WOD she suggested! We simplified it and came up with a running Fran WOD with push ups added – have fun! If you get to see Myrla, wish her well in her future. If you haven’t met Myrla yet then grind though her WOD.
If any sets are broken you must start the exercise over from 0
Scaled would be broken sets – if you don’t have over 30 DUs in a row, scale WOD – try to do the other exercies unbroken. Options Complete 30 total Doubles, 30 Total Double attempts or 90 singles unbroken. Challenge yourself!