WARM UP
5′ Practice Double Unders; Then:
3 Rounds of:
10 MB Clean
40 mt Bear Crawl
10 Hollow Rocks
10 Back Extensions
MOBILITY & SKILLS
Front Squat – Push Press – Kipping Pull Ups
BENCHMARK WOD
” FRAN”
For Time
21-15-9
Thrusters #43/29
Pull Ups
Time Cap 10′
5’ Rest
ACCESSORY WORK
4 Set, 1′ rest
Max Ring push-ups, feet higher than rings
12/15 Barbell Bent Over Row #43/29
COMPARE WITH 25 OCTOBER 2016
