Friday Get Some FRAN

 

Tomorrow there will be NO OPEN GYM

I do the Impossible Challenge starts tomorrow at 8:30 am

Be there ready to hit it.

 

Don’t forget if you signed up for hydrostatic body fat analysis.  That is today!!!

 

Friday
Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill
L-sits
3 attempts at longest hold

Wod
“Fran”
21-15-9
Thrusters (95,65)
Pullups

 

MAD MOBILITY

Roll lats
Roll quads
Knee on the wall
Press ups.

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