Monday (22Oct18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every 90secs for 4 rounds

•Clean w/ pause at the knee

•Front Squat

@70%-80% of clean

Every 90secs for 5 rounds

1 Clean

@80% work up

“Fran”

21-15-9 Reps For Time

Thrusters 65/95lbs

Pull-Ups

Extra Credit

3-5 rounds

20 alternating lunges (front rack)

5 high box jumps

15-25 GHD sit ups

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