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
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