Blog

Jul
22
Fran

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