WOD Friday November 24th

– No Midday 3.0

Mobility:
Couch Stretch x 1 minutes/Side
Banded Overhead Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Samson Stretch
10 Scap Pull Ups
10 Banded Pull Aparts
25ft Crab Walk

Warm-Up: (AMRAP in 6 minutes)
50 Single Skips
10 Ring Rows
5 Med Ball Cleans
10 Beat Swings

Technique:

Review
– Pull Up

Focus
– Thruster

WOD

“Fran”
21.15.9
Thrusters (95/65)
Pull Ups
TC: 12 minutes

*Pack
Same as Rx
*Pup
21.15.9
Thrusters (Scale as needed)
Banded Pull Ups or Ring Rows