Jan 9/18

Strength: Core 12 min EMOM

Min 1: 40 sec plank

Min 2: 30 sec superman hold

Min 3: 40 sec flutter kicks

Min 4: 30 sec russian twist

X3

WOD – 7 min time cap

“Fran”

21-15-9

Thrusters (65/95)

Pull-ups

** partner up to judge if you want your score to go on the PR Board **

Optional WOD:

10 min EMOM

Odd: 10 P. Sn (65/95)

Even: 10 BF Burp