20 March 2014

Warm Up:

400m row
walking lunges one way
backward walking lunges back
15 Sit Ups
10 Wall Squats
3 x 1 wall walk

Shoulder and hip mobility

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

Skill work:  Extra mobility post Fran

SILVERS:
same warm up, add squat therapy

Mobility

Strength:  5 x 5 Front Squat

WOD:  Modified FRAN
15-12-9
Dowel or bar thrusters/Ring Rows