CARRIE and ELIZABETH
WARM-UP:
200m run followed by
1/2 Tabata of 7 Each Kb Swing, Arch Hollow Swing, Goblet Squat
Dynamic Stretch
STRENGTH:
10 min. to prepare for FRAN
WOD: FRAN
21-15-9 Reps of
Thrusters 95/65
Pull-ups
The workout will be done in heats of 4 or 5 athletes at a time so that everyone can perform the workout near the pull-up rig. Have the other athletes in class count reps for those going. Athletes should scale the workout so that it lasts no longer than 7 min.
ICING:
Your 1% in 2 min.
KOT – Jefferson Curl 20 Reps
Deadhang for 90 sec.
Enjoy the last few days of this summer. Have a great weekend!!!