There is Liz...I wonder if she drove her SWEET car?
5 Rounds for TIME:
15 Body Rows (false grip)
15 Bench Press 155, 105
15 Back Squat 225, 165

Sorry, here are the WODS from Friday and today...

FRIDAY

21-15-9

OHS

BURPEES

SATURDAY

AMRAP 20min

5 L-Pullups

10 SDHP (75/95)

50' Bear Crawl

50' Crab Walk

200m Row

Hopefully see you for a Sunday WOD @ 4:30pm

"For a Good Time call Fran" .......21.15.9

(Ryan is sooooo happy we get to do FRAN again!)
and if you and Fran have already meet......
5x2 Squat Snatch
30.20.10
Box Jumps 24', 20"
Ring Dips
Double Unders

Wall of Fame "FRAN"

LIke Mother Like Daughter
She is everyone's homegirl....
21.15.9
Thrusters 95, 65
Pull Ups

Don't forget to STRETCH
800m Run
20 KB Swings 53, 35
20 DL 135, 95
400m Run
20 Jump Squats
20 V Crunch Sit Ups
800m Run
20 Ball Slams 20, 14
20 Back Extension
400m Run
20 Alternating DB Press 40, 20
20 DB Weighted Step Ups 40, 20

Skill Work: Gymnastics

There's Aligator Ali doin' the crawl

(she's the one who lost 18 cantelopes!)
6 Minute AMRAP:
6 Toes To Bar
6/6 Lunges w/shouldered sandbag 70,50
*5 Minute Rest*
6 Minute AMRAP:
3 Tire Flips
4 Burpees
5 Push Ups

Elbows nice and high Sandy!
5 Rounds:
15 Wall Balls 20,14
10 Power Cleans 135, 95
200m Run