Fran Friday!

 

REMINDERS

Open Gym 9:30am – Saturday

LABOR DAY – Closed except for 8:30am Open Wod – come join us at Schlitterbahn

dynamic movement prep

6 of each

lunge stretch

leg cradle

hand walks

pvc arm circles

Leg swings.

 

 

 

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)

 
5 minute kb warm up.

10 swings

10 snatch each

10 goblet squats

 
Skill

Thrusters

From the floor.

3-3-3-3

 
Fran

21-15-9

Thrusters

Pull ups.

 

Easy row 2-3 minutes

 

MaD Mobi
Roll quads w bb

Roll IT band

Press ups.

Pigeon

 

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