DATE – Saturday May 24th
Warm-up: Dynamic lengths + thoracic rotation drills
Mobility: Olympic wall squat + internal/external rotation holds
Dowel dislocates, front rack, and lats stretch – plus thruster review
WOD A) EMOTM x 10 (5 alternating rounds):
A1) Thruster x 3 (Start light and build over the 5 sets to a moderate/heavy set – bar from the ground – do not max out, keep bar speed high)
A2) Ring Row x 6-8 (Keep these relatively light, no failure sets)
(5 min to practice / prep for pull-ups)
WOD B) CrossFit.com benchmark WOD “FRAN”
For time: 21- 15 – 9 reps of:
Thrusters (95/65)
Pull-ups
(Partner up and count reps & cheer on each other in 2 heats. Scale accordingly to ideally finish in under 10 mins)
