171030 (competition)
Warm-up
Warm-up
coach led
Strength
Overhead Squat (6×3)
build to a heavy 3
Metcon
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
Strength
Side Lunges (2×12-15)
goblet with kettlebell
Mobility and Recovery