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December 17, 2014

16
Dec

December 17, 2014

Warm Up: 

-La’x Ball Shoulders/ Traps

-2x GPX Hip Mob, 20 Dirty Dogs/ Donkey Kicks, CrossOver Symmetry

-Wall Squat Hip Mobs

-3rds: 5 Strict Pull Up, 10 Push Up, 15 Air squat

-Thruster Practice

 

WOD- For Time

“Fran”

21-15-9

Thruster 95/65

Pull Ups