October 03, 2013
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Compass – CrossFit
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
Double-Unders (5 min of Skill practice)
Lurong WOD 4- The TT2B Chipper (Time)
50 Thrusters (95/65 lbs)
50 Toes-to-Bar
(10 Min Time Cap)
The athlete must complete all 50 Thrusters before moving on to the next movement
