29JUL2016

1. Warm Up
15 minutes of General warm up
-Stretch (sampson, couch, hammies, calves, shoulder, etc)
-Row, Run, Burpees (Get your HeartRate UP!)
-Prepare your body for the WODs below
-Post Times to FaceBook page
2. WOD #1
“FRAN”
21-15-9
Thruster 95/65
Pull Up
-Keep the weights and movements as close to RX as possible

REST 7 minutes before WOD #2

3. WOD #2
“ELIZABETH”
21-15-9
Clean 135/95
Ring Dips
-Keep the weights and movements as close to RX as possible

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