20
Oct
10/20
Warm up:
1 big lap
then…
3 rounds of:
10 x ball slams
10 x scapular retractions
10 x jump squat
Strength:
A1 – 8-12 x push ups (banded if possible)
3-1-1-1 tempo
A2 – 5-7 x legged step up 24/20
2-1 tempo
A1, rest 90 sec, A2, rest 90 sec… For 3 rounds of each
WOD:
Fran
21-15-9
Thrusters 95/65
Pull ups
Finisher:
50 x V-ups 15/10