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

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