Team WoD for January 17th, 2015

Warm up: Bring Sally Up Air squats

MOB: Front Rack

WoD: 20’ FranRAP

In teams of 2 or 3, complete as many rounds of “Fran” the 21-15-9 couplet, as possible. Break up the work as you want, but only one person works at a time!

21-15-9

Thrusters (100/70) a) 85/60 b) 55/35
Pull-ups a/b) banded c)ring row

Score = Total Frans + extra reps

MOB: Roll Quads and Lats / Mash forearms

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