WEDNESDAY

 GROUP WARM UP:

100 singles then:

5 sets (10 min)

:30 max du’s

:30 rest

:30 max hollow body hold

:30 rest

CrossFit WOD:

“Fran”

21-15-9

Thrusters 95#/65#

pull ups

EXTRA CREDIT:

ab work: 100 reps of anything