WOD – November 1, 2013

Come down to the Orleans Arena this Saturday for CrossFit Night with the Wranglers!  Only $15 and a portion of proceeds go to Fallen But Not Forgotten Fund!  Watch your trainers Sheena, Kelly, and Billy complete “Fran” on center ice!  You must buy your tickets at the following link for the fundraiser!  Even if you can’t attend you can still buy a ticket to donate! Click Here for Tickets!

Work Out of the Day

Front Squat 3-3-3-3-3

then,

“Fran”

21-15-9 reps for time of:

thrusters, 95/65lbs

pullups

Post loads and times to beyond the whiteboard.

.

Basics

10 rounds for time of:

200m run

9 situps

7 kb swings, 53/35lbs

5 burpees

Post time to beyond the whiteboard.

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