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Wednesday, 09 Dec 2015 (1200)

December 9, 2015

Meet out in the garage…fun beatdown for today…need to build your Fran abilities!!

Warmup:
Row 500M
calisthenics/mobility
3 rds – 10 bent rows, 10 KB situps & press, 30 second hang from bar
WOD: with a 30 minute running clock, perform the following work –

5 rds – 5 Thrusters (#95), 5 Strict Pullups

5 rds – 4 Thrusters (#115), 4 Strict Pullups

5 rds – 3 Thrusters (#135), 3 Strict Pullups

5 rds – 2 Thrusters (#155), 2 Strict Pullups

5 rds – 1 Thruster (#175), 1 Strict Pullup

Row/Run/Bike for the remainder of the 30 minutes.

Two scores for today’s WOD – Score 1 = time for completing the thrusters & pullups; Score 2 = distance of the run/row/bike.

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