020117

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

Thrusters 3×10
DeadLift 5×5

WOD – Grace
30 Clean And Jerk

Knees to elbows 4×25

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013117

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

Snatch balance 3×10
Push Press 5×5

WOD – FRAN21-15-9Thrusters 65/45Pull Ups  (no band/Black Band)

Plank 3×30 sec