Friday 1 May 2015

Skill/Strength
Warm up with “Ninja Work” gymnastic drills both floor and rings
Pull up/muscleup 3xstrict, 4xkipping 2 rounds
Rest 2 minutes
Then..
100 meter partner sprints (Max Effort)
Sprint relay 100 m each
2 Rounds for time.

WOD: “Fran” 
21-15-9
Thrusters 43/28
Pull Ups

For Time

Remember to post your score on our benchmark board and live forever in glory. Or until someone accidentally wipes it off with their sweaty body..

Scale as needed.

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