Mobility
T-spine roll x 2
Pigeon x 2
10 Pass throughs
10 good mornings
10 forward arm swings
10 second bar hang
Wrist Stretch
Warm up:
400m run
10 push ups
10 ring rows
30 DUs
5 burpees
5 pull ups
200m row
5 Front Squats w bar
5 Push Press
5 Thrusters
Skill: EMOM x 6
Odd: 10 MedBall Russian Twist (choose your weight)
Even: 5 Candlesticks with the same medball
Strength: Back Squats
50%x5
60%x5
70%x4
75%x2x3
80%x3
WOD: “Fran"
For Time:
21-15-9
Thrusters 95/65
Pull Ups
