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

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