What’s your WOD going to be from “Beat the Coach Day????”

Today’s WOD is like those choose-your-own-adventure books from when you were a kid except every choice ends with you on the floor, gasping for air.  If that doesn’t sell you on the awesomeness known as the Friday WOD then consider that every version has to be done twice.  On days like today pacing and breathing are important.  Inhale on the squat portion of the thruster, exhale on the drive up to the top.  If you can keep your thrusters going on a 1-1 breathing scheme as long as possible you’ll have a much better workout.  The last important thing:  testicular fortitude.  Even if you don’t *ahem* have balls….you’ll need to borrow some for today’s WOD.  Enjoy!

27/Sept/2012 Friday WOD “Double Trouble”

Start the WOD on 0 Minutes and 10 Minutes.  The faster you finish the first one the more rest you get for the second.  Your score is the combined time of both WODs.*

Version 1 – Double Fran as Rx’ed (21, 15, 9 Thrusters & Pullups 95/63)

Version 2 – Double Heavy Fran (15, 12, 9 Thrusters & Pullups 135/93 with 1 chain weighted pullups)

Version 3 – Double Burpee Fran (21, 15, 9 Thrusters & Burpees 95/63)

*For example:  WOD 1 takes 3:30.  I then rest until the clock hits 10:00.  Then I start again and take 5:10.  My time for the day would 3:30 + 5:10.  So 8:40.  Make sense?

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