090828 Friday “Our Lady Micah”
Strength/Skill Work Push Press: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max.
WOD
Max rep thrusters for 90 seconds
60 seconds rest
Max rep pull-ups for 90 seconds
60 seconds rest
Max rep thrusters for 60 seconds
60 seconds rest
Max rep pull-ups for 60 seconds
60 seconds rest
Max rep thrusters for 30 seconds
60 seconds rest
Max rep pull-ups for 30 seconds
Use your “Fran” weight or see a coach for what weight to use. Post total thrusters and total pull-ups and weight to performance board.
I can’t believe I am not there doing this at 6:00 am right now. Argh. No worries. I will be there later. Given my Fran obsession, this may be the Best. WOD. Ever. other than Fran. I’m making my super awesome iPod playlist for this right now.
Other than the horrendous picture, I have to agree with Tamara! I was planning on spending my birfday afternoon in my favorite yoga class, but now I’m considering making other plans involving, “Our Lady Micah.”
Great WOD, folks.
Please, please, please remove that gawdawful picture from the website. Yikes.
Hope you had an awesome birthday, girl. This WOD wasted me like no other. Good stuff.