Warm Up
200m jog
Banded shoulders
3x
10 PVC thrusters
10 superman/hollow rocks on bar
10 dead bugs
Strength
10 min. of Turkish get ups
WOD
Fran
21-15-9
Thrusters 95/65
Pull ups
*Compare to 1/24/18: https://thegymon5th.com/journal/2018/1/23/wod-wednesday-12418?rq=fran
Post
50 Russian twists
Shoulder mobility