W.O.D

THURSDAY, JANUARY 10

'Fran' - 21,15,9 RRFT of:
Thrusters 95#/65#
Pull ups
compare to 9/14/18.

<3 month do 15, 12 & 9 and use 65/35#

Post WOD - shoulder maintenance. 3x10. Single Arm KB High Pull. 4 seconds lower/3 raise Tempo. These are going to be light

https://www.youtube.com/watch?v=QHWhSCvSDVs