WARM UP – MOBILITY

Dynamic running warm-up

Green band stretches: Overhead/Lats, front rack, Ant/Post hip openers

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

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

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