WOD benchmark-Fran

MONDAY 

warm up: 500 meter jog,  2 x 30 jumping pull ups, 20 squats, 10 push ups

skill: pull ups, thrusters, backsquat

WOD:                                                                                  

Fran 21-15-9 - for time

thrusters

pull up                            

500 meter row
100 sit ups for time

cool down:

Now that was a work out!

Athletes:                                                                                                                                              
            
                   FRAN time| 100 sit ups for time | row time
SlW:               6:10         335               3:07
TM:                5:19         429               2:57
Lisa:               5:59         -                   2:56
SR:            not for time
SK:              5:52             417              3:10