January 11, 2016

 In W.O.D.

Happy Fran DAY!

Warm Up

3 min Row Strapless

8 Wall Balls to 11’

8 GHD Sit ups

8 Ring Rows

Strength

6 min EMOM:

2 Thrusters @ 135/95 + 3 Box Jumps 30”/24”

WOD

“Fran”

Thrusters 95/65

Pull ups

21-15-9

Cool Down

30 sec plank hold right into 15 sit ups

3x rest 1 min betw

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