August 23, 2015 By : piyushcfh Categories : Uncategorized Comments : (0) 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