Friday 2.24.20

GROUP PREP

Cardio

10 Worlds Greatest

10 Air Squats

5 Push up to Down Dog

5 Deep Squat to Hamstring Stretch

10 PVC Passthroughs

10 PVC Thrusters

10 Scap Retractions

5 Kip Swings

3 Pull-ups

5 Barbell Clusters

STRENGTH

EMOM x 10

1 Cluster (squat clean to thruster)

Use this time to get warmed up for the workout, or build to a heavy single (in good form)

WOD

*We will be judging each other for today’s workout, so we will go in 2 heats.

“Fran”

21-15-9

Thrusters 95/65

Pull-ups

*Fran is meant to be a fast workout, under 10 min. If you are close to that 10 min mark, go for Rx! If not, choose a scaling option that best suites that time domain for you:)

MOBILITY

Foam Roll anything that is sore