WOD 011214

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http://youtu.be/xJ27XzR3HJc ---> fastest Fran time. Pre-Game: Squat prep- DEMO Warm Up: 3RNFT of: 30 Second Hand Stand Hold 5 Ring Beat Swings (Perfect Hollow/Arch) 8 Candle sticks http://gymnasticswod.com/content/roll-candle-stick or 20 Second hollow hold +8 Air squats Strength: Squat 5@9 (5% Load drop) WOD: “Fran” NOVICE- 12-9-6 Thrusters 65/45 Pullups or…