DATE – Wednesday – WOD October 31st
Warm-up/Mobility
Roll out quads and t-spine
“Chair” Wall Squat
Band assisted shoulder internal and external rotation stretch
WOD A) Strength: 15 mins to establish a 1RM squat clean thruster
WOD B)
“Fran”
For time:
21/15/9
Thrusters 95/65
Pull Ups
WOD C)
2x90sec weighted plank 55/35
