11/19...WOD "Fran"

Warm up: 10 Frogger inchworms (2 pushups to begin each frogger, 5 sec hold at the top of the inchworm) 5 min of squat therapy/critique 2 min per side band resisted rack position PNF 20 active shoulder passthroughs

Skill/strength:

  • Core/Plank work
  • Kipping pull-ups

WOD:

"FRAN"

21-15-9

  • Thruster 95/65
  • Pull-ups