WOD

Martha getting some elevation.

Workout of the Day:

Group Warm Up:

Jog 200 M

2 times through

5 Super Slow Squats

5  Superman/ Hollow Rolls

5 Push Ups

5 Squat Jumps

5 Kipping Swings

5 Burpees

WOD:

“Fran”

21-15-9 Reps for time of:

Thrusters (95/ 65)

Pull Ups

Cool Down:

Very light pace 500 M row