Trail Crew…Throwing Down.
Warm-up:
1/2 Tabata
Ring Row, Thruster w/plate, Sit-ups
Dynamic Stretch
5 min. to warm-up for FRAN
WOD: FRAN
For Time:
21-15-9 Reps of:
Thruster 95/65
Pull-ups
Compare to 3.6.20
Strength:
Hip Extention / Snatch High Pull
(10+6)5
Icing:
Reverse Hyper 3 X 15 Reps w/weight if possible.
KOT – VMO Squat 15 Reps 35/25