WOD – 30th November 2013

Warm up
3 rounds of
10 OHS – PVC
10 Lunges
10 Sit ups
10 Back extn
10 Striders
WOD – Bench mark test
Fran –
21-15-9 reps of
Thruster – 95/65lb
Pull ups
WOD – 2
Core attack
 
After bash
Flexibility workIMG_2281

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