7/23/18
Mobility
-Banded Shoulder Distraction
-Couch Stretch
-Pigeon Pose
Strength: Max Effort Thruster (10 min)
WOD
Fran
21-15-9
Thrusters 65/95
Pull-ups
or
Heavy Fran
15-12-9
Thrusters 95/135
CTB Pull-ups
*Mile Run penalty, if you choose Heavy Fran and go over 10 min
Hard Core Fit
21-15-9
Front Squats
DB Push Press
DB Rows
Cals on Rower