Typical warmup:
3 rounds:
10 second samson stretch each leg + wrist stretch
10 GHD
10 back extension
10 push ups
foam rolled triceps, back, lats for 10 seconds

WOD:
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

My palm was still eff'ed up from death by pull ups, and I ripped it open again. @bistro requested a pic the last time and it is attached.

50 double unders - this takes a while because I suck