091216

Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

Clean and Jerk 3×5
Dead Lift 5×5

WOD – Grace
30 Clean and Jerk
for time

Knees to Bar 4×15

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090916

Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats (Bar Only)

Snatch Balance 3×10
Push Press 3×5

WOD- Fran
21-15-9
Thrusters 65/45
Pull Ups no band/Black Band

Plank 3×30