10/02/2014

Main – WOD

Fran Practice (No Measure)

5:00 of Kipping Pull up Progressions
3:00 of Thruster Practice
2:00 work up to your Thruster weight for Fran

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (No Measure)

Tabata
8 rounds: Light rowing
8 rounds: sit ups

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