Sunday, December 1, 2013

WOD Monday December 2, 2013

MOBILITY:  PreWOD:  Banded Overhead Pull down
PostWOD:  Tricep Insertion Smash

SKILL/STRENGTH:  Front Squat find 10RM, then 3 RM, 20 min to work

WOD:  "Fran"  
21-15-9
Thrusters (95/65)
Pull Ups 
(10 min Cap)

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