Come attack Fran,….last class is noon.

 In Workout of the Day

WARM UP:
20 Monster bands all directions
20 Jumping jacks
20 Seal jumps
10 Reach throughs
10 Push ups
10 Squats
10 GMs
10 Ring Rows
5 Inchworms + 1 Push up
5 Burpees
5 Thrusters
SKILL:
“Fran” (10:00)
21-15-9
Thrusters (95/65)
Pull-ups
WOD:
5 minutes to build up (14:00)
Clean complex ever :90 for 9 minutes (6 sets)
2 Power cleans + 1 Jerk @ 70-75% of 1RM clean

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