8-6-12 WOD

6 Aug

Do Crossfit.com WOD from FRIDAY 120803

For time:
75 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents

Andrea Ager 3:40. Post time to comments.

Adrea’s time is just for reference. This WOD is similar to Fran in some ways.

Ben do it as Rx. Aaron do it with just the barbell 44lbs and do 10 ring rows per rope climb ie 3 rope climbs would be subbed to 30 ring rows. Mary if you come do 55lb thrusters and ring rows. Remember fast hips think jumping at the tail end of your squat to really get that BB moving off your shoulders and overhead. Keep those knees out and tracking over your toes Aaron. Also keep the weight on the outside of your feet. Enjoy and post time to comments

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One Response to “8-6-12 WOD”

  1. ben August 7, 2012 at 1:13 am #

    Tough work out. I need to practice climbing the rope more … I did the w.o.d. in 10:06 Rx.

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