5.29.2015

 

FRAN DAY!!!!!!

warmup 

3x10 Eccentric Ankle Dorsi-flexion  Run 400m Duck Walk Forward Duck Walk Backward 5 Squat Thoracic Rotations 30 second Pull Up Bar Bottom Hang  uu In 15 minutes establish a 1RM Behind the Neck Press

Pre-WOD:

2 sets:

5 Empty Bar Thrusters with 3 second pause at bottom and top + 5 Thrusters (normal pace)

"\"Fran\"

21-15-9

Thrusters (95/65)

Pull Ups"

image.jpg