Thursday WOD

WARM-UP
500 row.
2x[4 roll and twist, 4 Cossack to squat, 4 wall squats].
2x[2x4 KB windmills, 4 rig squats, 8 lunge and double Db press, 4 paused OHS].

STRENGTH
5x[3 OHS, 4 pistols, 10 GHD]

WOD: Complex Fran
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters 42.5/30
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Cutoff 10:00