27 Nov 2014

Warm Up:
Athlete's choice
Include some shoulder stability and t spine mobility

WOD:  FRAN
21-15-9
Thrusters (65/95)
Pull Ups

Rx2:
#55 Thrusters & pull ups

Mod:
Ring Rows and less than Rx weight

Cash Out:  MOBILITY
Foam roll & lacrosse ball

SILVERS:

Strength:
Bent over barbell rows
6 x 4

WOD: FRAN - Silvers Style
15-12-9
Thrusters
Ring Rows