WOD 15DEC14

Warm Up: 400m Run “then” 2Rds of: 10-Air Squats, 10-T2B, 5-Inch Worms, 10-Walking Lunges

Strength: Front Squats 5Rds of 5 Reps increasing weight each round. Moderate to heavy

WOD#1: “FRAN”

21-15-9

Thrusters 95/65 lbs

Pull-Ups

WOD#2:

Double Under Success Ladder

10-20-30-40-50

8 minute time cap

scale to ability 2-4-6-8-10