Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  30 squats – 20 rollovers – 30 OH squats

Bench mark wod:              “FRAN”

• 21-15-9 (FOR TIME)
• Thruster
• Pullup

Durability: 

• 50 situps
• 50 crunches
• 50 bicycles

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  30 squats – 20 around the world – 30 OH squats

KETTLE BELL PARTNER LADDER

• 10.9.8.7….3.2.1
• Russian Swing
• 200m run
• Goblet Squat
• 200 m run
• Thruster
• 200m run
• Tricep push up
• 200m run

Durability:  3 rounds

• 10 wheel rollouts
• 10 kb situps