WOD 23JUN15

Warm Up: 400m run “Then”

2rds of:

10-3 sec. Squat Holds

15-KB Swings 45/35lbs

10-Pass Throughs

Strength: Hang Power Snatch 5 x 3 Reps (Stay light to moderate weight, focus on speed and hip drive)

WOD: For time:

“FRAN”

21 – 15 – 9

Thrusters 95/65lbs

Pull-Ups