Benchmark WoD for November 13th, 2014

MOB: Wrists and Shoulders

Group: Warm-up lifts

WOD: “Fran”

In teams of 2, one does while the other judges. In heat 2, change positions.

21 – 15- 9

Thrusters (95/65) a) 75/55 b) 55/35
Pull-ups a) Light Bands b) Heavy Bands c) Ring Rows

Coach’s tips:  Monday was meant to build specific strength and let you know you can do pull-ups when you can’t breathe.  Enter Fran.  Try to breathe at the top of your thrusters and push through on the pull-ups to PR her!

MOB: Roll Quads and Lats / Lax Shoulders

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