151029 For a good time call Fran!

/ fighttonightcrossfit

A. Warmup
Coaches Choice (WOD WILL BE SHORT plan around this. Allow for some skill work if possible.)
Simple Warmup – pushups, situps squats. Lap for the 400 Meter.

B. SWOD
400 Meter Time Trial
Weighted Ring Dips
3,3,3,3,3

C. WOD
Fran
21-15-9
Thrusters 95/65
Pullups

D. Progressive Model
Pullup

Thrusters2

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