WOD 12/3/16

PRE CLASS WARM UP

1000m Row, then:

3 Rounds

10 DB Row/side (15/25)
10 Inch Worms

METCON

“Fran”
21-15-9

Thrusters (95/65)
Pull Ups

ADVANCED

“Fran and then some”

21-15-9-15-21

Thrusters (115/85)
Pull Ups (CTB)

** Focus on the “Fran”portion/time of the WOD, then grovel through the rest **

POST CLASS

1000m cool down row


img_8651

Dale getting his mind right!

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