Weekly Warm Up: 10 KB Swings, 10 Toes-to-Bar, 10 Box Jumps, 5 Slow Overhead Squats w/PVC facing the wall
Strength: Front Rack Lunge 3x10-12
WOD: "Russian Fran"
For Time
21-15-9
KB Thrusters (24/16) in each hand
Chest-to-Bar Pull Ups
REC: 100 Russian Twists followed by Coach-led sled Races