30-20-10-20-30
1.5pood kettlebell swing
24" box jump
-400m run after each round-

60% deadlift x 25

amrap handstand push ups

70% deadlift x 15

amrap handstand push ups

80% deadlift x 10

amrap handstand push ups

"FRAN"

21-15-9

95# thrusters

pull ups

 -WOD demo here

compare to 20MAY2013

WAY DOWN IN THE HOLE

3RFT
hspu x 8
burpees x 10
95# ohs x 12
then
find 1RM power clean within 12mins

ACE APPROVED

200 double unders
sit ups x 100
100 double unders
sit ups x 50
50 double unders
sit ups x 25
---
1000m row for PR

DO NOT CROSS CROSSFIT