13.5 Final Showdown FranRAP

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Saturday April 6,2013 Happy B-Day Vic!!

This is a quick one.  We will run 5 athletes per heat to allow room on Pull up bars and for judges.  First heat at 8:45.  We will run heats every 15 minutes until completion.  Sign up for heats in the "Comment Here" As this WOD is so short a longer warm up and roll out is essential for maximum performance.  Please follow the Skill/Strength to get familiar with movement and loosen muscle groups used in WOD.

8:45 CLOSED MK Julie Jenni Jason Dennis

9:00 CLOSED Randy Katie N Bridget Jack W Sez

9:15 Jenny N Jen M Wendy

9:30 Italian Jack

9:45 Tracy Mike H Jackie Erik

10:00 CLOSED Maria Mike Kelly Fetz B-Rad Joe P

WOD

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 4 minutes of: 65 pound Thruster, 15 reps 15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 4 minutes of: 45 pound Thruster, 15 reps 15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

Skill/Strength: 3 Rounds 5 Thrusters 75/45/15 5 Pull Ups

Warm Up: 400 m run 15 GHDSU 15 GHDHX 10 KB Halos each direction 44/35/25 10 Squat Tuck Jumps 60 sec Paleo Chair DROM Forearm Mash/Forearm Stretch Hip Floss Arm Circles

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