11.16.2018 WOD

A. Mobility

B. Warm-up
10 half-kneeling KB Press (5 each arm)
10 scap pull-ups
10 one-arm KB Thruster (5 each arm)
5 strict pull-ups
3 rounds

C. Benchmark Friday WOD

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Go in two heats as the WOD is relatively short. Each athlete must have someone count their reps.

D. Finisher (time permitting)
Coaches Choice