100917

Thursday 100909

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Compare to 100525.

Time: 9:01. Last time 8:49 with SDHPs instead of thrusters.

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
15 GHD sit-ups, 15 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
9 GHD sit-ups, 9 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar

1 mile run