WOD – 3rd August 2015

Warm up
3 rounds
50 Jumping jacks
10 squats
10 Ring rows
10 Back extn
10 Sit ups

Skills
Thrusters

WOD – for time
200 Double unders for time

3 minutes rest

Fran – Bench mark girl
21-15-9 reps of
Thrusters – 95/65 lbs
Pull ups

Cap time – 11 minutes

After bash
Full body stretch

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