21-15-9 01/03/18

benchmark-wod-benchmark-girl-trojan-crossfit-wod-diane-21-15-9-deadlifts-hspus-handstand-push-ups-tabatas-abs-v-ups-abmat-sit-ups-319x400-186x186
Strength
Push Press 5-5-5-5

Conditioning
21-15-9 reps, for time of:
Row Calories
Handstand Push-up
Box Jump, 24/20 in

Accessory
Strict Pull-ups 3x Max Rep

Monday 10/7/17 Oh Dear Its Fran

Strength – EMOM x 8

3 x Clean Pull
2 x Hang Power Clean
1 x Squat Clean Thruster (Cluster)

Part 2 РTester 
21-15-9
Thrusters 42.5/30
Pullups

Part 3 –¬†Active Recovery
7 Mins Easy monostructual
Row, Bike, Run, Ski

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