Jenn, Kyle, Philip and Morgan
WARM-UP:
Bike or Row for 5 min.
2 rounds of 15 KB Swing, 5 Strict Pull-ups, 10 Walking Lunges
Dynamic Stretch
STRENGTH:
Clean Panda Pull
4 Reps EMOM for 4 min.
2 Reps EMOM for 4 min.
Squat Clean
2 reps EMOM for 4 min.
WOD: FRIENDLY FRAN
For Time:
15-12-9 reps of
Thrusters 95/65
Pull-ups
5 min Rest
12-9-6 reps of
Thrusters 95/65
Pull-ups
5 min Rest
9-6-3 reps of
Thrusters 95/65
Pull-ups
ICING:
Tabata 4 Position Plank
KOT – Nordic 10 Reps