WOD – 5th July 2013

Warm up
2 rounds of
10 Sampson stretch
10 Lateral lunges
10 Iron cross
10 Scorpions
Skills
Thruster
WOD – Fran – bench mark WOD  
21-15-9 reps of
Thruster – 40/25kg
Pull ups
After bash
50 Hollow rocks
50 Back extn
and stretch
fran day

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