No pictures, scores coming soon…
Focus: Cardio/Interval (depending on your fitness)
Warm-up:
Run 400 M
Leg dynamic warm-up
Run 400 M
10 x Arm swings
10 x Sit-ups
10 x Good Mornings
10 x Overhead squats
Skill/Specific Warm-Up:
7 rounds each arm of:
DB Suitcase deadlift
DB Squat
DB Shoulder press
DB Split jerk
WOD: Fran
21, 15, 9 reps for time:
Thrusters (95/65 lbs)
Pull-ups