WARM UP – MOBILITY
Dynamic running warm-up
Green band stretches: Overhead/Lats, front rack, Ant/Post hip openers
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Warm-up / tech: Front squat / Push press / Thrusters +
Beat swing, kipping/jumping pull-ups, C2B
WOD A
PYRAMID RUNNING FRAN
Complete for time:
800m Run
42 Thrusters (65/45)
21 Chest to bar pull-ups
600m Run
30 Thrusters
15 Chest to bar pull-ups
400m Run
18 Thrusters
9 Chest to bar pull-ups
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600m run is to the corner of Main & Powell (The #5) and back to the gym.
Scale C2B to pull-ups, jumping pull-ups or ring rows
*Last completed Feb 13th, 2016
WOD B
10-12 min of coach led mobility work
