happy new "Fran" - WoD - 4/1/10

Here is Murray after his first Sub 5 min Fran on Christmas eve
Ballistic warmup

Warmup - Kettlebell swings

Workout - Russian Chief

3 x k.b snatch ea arm
6 x pressups
9 x squats

A.M.R.A.P x 3 mins
1 min rest

x 5

"Fran" for those that missed it