Thursday January 8, 2015

Warm Up: 3x or 5 min
5 inchworms - 3 dive bombers - 10 air squats - speed ladder - 10 push ups

6-9 WOD: 10:00 AMRAP

4x15m shuttle run
10 sit ups

10 squats

10-13 WOD: “ Fran

21-15-9

Thrusters 45/35/25
pull ups