Moving across the floor Sampson Stretch 10 Knees to Chest 10 Heel to Butt 10 Straight Leg Forward kicks 10 Spiderman, Plank, R foot forward to R Hand,switch. 10 Inch worms 20 Arm circle, forward and backward then 2 times: 15 Squats !5 Push ups 15 Shoulder Press 15 Push Press 15 Push Jerks 15 Sit ups
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FRAN (Benchmark WOD)
Sat, 27 Apr, 2013 = 6:23 (55#, box jump pull-up)
Fri, 4 Jan 2013 = 7:45 (21reps@65#, 15&9reps@45#, box jump pull-up all reps)
Thu, 19 Jul 2013 = 9:18 (65#, box jump pull-up)
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