13TH December 2016

Strength:

Over 5 sets build to a heavy 10 RM

Back Squat

(10 – 10 – 10 – 10 – 10)

WOD: “for time”

FRAN

21 – 15 – 9

Thrusters

Pull ups

REST 3 minutes

9 – 15 – 21

Thrusters

Pull ups