Fran

Warm-up:

Partner Row 1,200m (switch every 200m)
Alternate with:

  1. 10 second overhead hold w/bar
  2. 10 second front squat hold w/bar
  3. 3 Thrusters w/bar

Mobility:

Wall Stretch

Announcements:

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Skills & Technique: (Click below for links to more info)

Wod:

Fran

21 15 9 rep rounds
Thruster 95/65lbs
Pull-ups

For time.
Time Limit: 15 Minutes 

Followed by: 

Heavy Thruster: 10 Minutes