24th October 2016

Warm up
250 Singles
21-15-9 reps of
Squats
Sit ups
Back extn
Then 250 Singles

Skills
Thruster

WOD – Bench mark girl – Fran
For time
21-15-9 reps of
Thruster – 95/55lbs
Pull ups
Cap time 10 minutes

After bash
Stretch and roll

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