Mobility-Hip Openers, Leg Swings (Front-Back and Side-Side), Elbow Instep Lunges

Warmup-10 GHD Hip Ext, Every 30 secs for 2 mins-5 Air Squats, 10 GHD Supermans

A) Back Squats 7×5@70% *try to add 5-10lbs from your last 7×5

*2:30 rest between sets

B) WOD “Fran” 21-15-9

Thrusters (95/)65)

Pull Ups

C) Accessory: 3X10 GHR ss/w 30 secs-1min plank

Categories: WOD

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