Benchmark WoD for July 17th, 2018

Group Warm-up
Warm-up Lifts

Coach’s Note: This is a great time to jack up your heart rate on the AAB so that your body isn’t shocked during the WoD!

Daily 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

Mobility
Roll Quads and Lats / Lax Shoulders

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