2022-01-03 WOD

 WARM
400m run
3 min AirDyne
std warmup
clean drills

MAIN

A. work to a moderate-heavy version of complex below:
{
1 Hang Extension
2 Squat Clean
1 Hang Squat Clean
}
2x95, 2x115, 1x135, 1x155

B. (superset w above) pullup warmup/skillwork
{
10 banded lat pulldowns
5 kip swings
3 kipping pullups w slow negative
}

C. "Fran" - 21-15-9 of
{
Thruster 95#
pullups
}
time: 7:06.
45s worse than my PR (4.5 years ago), but WAY better than the ~11min of Jan-21. So, progress.