W.O.D

MONDAY, JULY 24

Part I- ’Fran’ - 21,15,9 RRFT of:
- Thrusters (95/65)
- Pull Ups
*compare to: 1/6/17
**15min time cap

<3 months - ‘Little Fran' - 15,12, 9 RRFT of:
- Thrusters (65/35)
- Pull Ups (ring rows)

Part II - 4 rounds of Snatch complex, one very other minute:
1 Hang Snatch Pull
1 Snatch Pull
2 Power Snatches

<3 months - technique

Core - 4x: 30sec hollow rock hold, 30sec superman hold

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