WOD: Wednesday 23/07/2014

21-15-9 reps for time:
Thrusters (30kg/42.5kg)
Pull Ups

Compare to last time "here"


a) Spend 15mins working up to a heavy 1 rep Overhead Squat - bar taken from racks
b) Take 5kg - 10kg off your bar and do 3 max effort sets. Rest as required in between efforts.

Post times and weights to comments.

A new take on "Fran"