Monday [10/28/13]: 6:00AM, 6:00PM, 7:00PM & 8:00PM -WOD

Compass – CrossFit

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Fran Warm-up (No Measure)

3 Rounds of:
3 Strict Pull-ups
3 Kipping Pull-ups
3 Toes 2 Bar
1 Duck Walk
3 Med-ball Cleans
3 Wall-ball Shots
3 Med-ball Slams

Heavy Fran (Time)

Three rounds,
15-12-and 9 reps, for time of:
Thrusters (135/95 lbs)
Weighted Pull-ups (45/25 lbs)