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Benchmark WoD for September 24, 2013

Warm up: Review ROM and Warm-up lifts

MOB: Wrists and Shoulders

Pair up and have one judge/count while the other does and then change positions

WoD: “Fran”

21 – 15 – 9

Thrusters (95/65) a) 75/55 b) 55/35 c) <= 35 Pull-ups a) Light Bands b) Heavier bands c) Ring rows MOB: Roll Quads / Lax Shoulders

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