Quote of the Week, “Great friends are HARD to find, DIFFICULT to leave , IMPOSSIBLE to forget.”
Warm-up, (15min): 2 rounds Row 300m BBWU4S. Dynamic Stretch
When watching the video note the set up position, the 1st pull, and the bar contacting the fully extended hips.
Strength, (15 min.): Squat Snatch
3/30 3/40 3/50 2/60 2/70
This is in anticipation of 1RM tomorrow.
Really focus on your mechanics.
WOD: FRANCESCA
For Time:
400m Run
21 Thruster 95/65
21 Pull-ups
400m Run
15 Thruster
15 Pull-ups
400m Run
9 Thruster
9 Pull-ups
Compare to 6.22.15
Optional BIKE WOD is at 6:15 Today. Bring a Mountain Bike and join the fun!!!
Icing: Pigeon 2 min. ES, then Saddle 4 min.