Monday, August 8, 2016


8x3 banded push press@ 50% of 1 RM + singled (red/orange) bands

2 Rounds:
1a) 8 ring dips (weighted if proficient)
1b) 10 kb or db skull crushers

For Time:
Thrusters (95/65)
Pull Ups

Post WOD:  100 banded tricep press downs

Tip of the Day
As a CrossFitter, the name Fran raises your heart rate and makes you more nervous than any other WOD.  Why?  Fran is the ultimate benchmark.  She is hard and fast and leaves you laying on the floor coughing and exhausted.  Scale appropriately and go as hard and fast as you can!