10-4-16

Warm Up: – AMRAC 6

8 wallballs @ 30/20

5 pullups

30 sec PVC stretching

Then: 4 min barbell warmup

WOD: –  "Fran"

21-15-9

Thrusters @ 95/65

Pullups

Strength: – 2 x Max rep 

Weighted Dips

Weighted GHD hip extensions

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