Wednesday

We are still looking for someone to take the record board for Fran... Here's your shot!

WOD

Warm up-

500m row

15 burpees

15 walking lunges (each leg)

Skill-

practice muscle up for 5 min.

Main set - FRAN

21 Thrusters

21 Pull ups

15 Thrusters

15 Pull ups

9 Thrusters

9 Pull ups

For time!

CFE

Run 800m. @ max effort, recover 1min.

Repeat 4, 5, or 6 times depending on race distance/ability.