100730 V - Fran

You may want some coffee before today’s WOD.  Here’s some important info before you head out.

Buy in:  10  x  ab-wheel roll outs

M/C:

Virtual Fran (wmv/mov)

For time:

21, 15, 9

I

• pvc  thrusters
• pvc  pull-ups (simulated pull-ups)

II

• pvc thrusters
• jumping pull-ups

III

• pvc thrusters
• pull-ups

Update on Friday, July 30, 2010 at 1:35PM by Greg Major

OnRamp Day 12 400m Run 21~15~9 Squats Body Rows Push-ups 400m Run

OnRamp Day 6 400m Run 15 each of: Lunges Body Rows Thrusters 400m Run

OnRamp Bootcamp Day 12
Josh	10:30
Scott	11:18
Eric	12:08
Mary	12:20
Hillary	10:52
Helen	13:51
OnRamp Bootcamp Day 6
Season	11:02
Laura	10:56
Rosa	11:03
Melanie	11:57
Mari	11:30
Claire	7:12
Ariel	8:17
Anastasia	9:47
Monica	10:44

Update on Friday, July 30, 2010 at 1:45PM by Greg Major

Virtual Fran Results

Aechari	2:27	I
Juanita	3:40	I
Maritza	3:06	I
Beverly	3:00	I
Jaime	3:40	III
Christian	4:17	III
Lisa	4:58	II
Betsy	5:20	II
Tom	4:58	II
Michael	4:09	II
Wendy	3:16	II
Naveed	6:01	II
Bruce	3:47	III
Jeff	4:04	III
Clare	2:48	II
Holly	2:20	II
Phil	2:31	III
Tony	2:52	III
Pam	8:02	III
Schoen	8:13	III

Comments

[Anthony]

Ab wheel?! Really?

[gio]

Yes, really there Ghandi!

[Curly]

I thought it was a blood letter outer