Frantasy Land

Warm-up:

Squat Day Warm-up
Complete individual warm-up prior to class.
Partner Row 1,500m - 250m Turns
Alternate with:
  1. Sots Press w/bar x10
  2. Cobra w/Reverse Hands for 30 seconds
  3. Overhead Squat w/bar x10

Mobility:

Quad/Hip Opener: Wall Stretch

Announcements:

Never Too Strong Seminar on Sept 27-28. The price goes up on 9/1!

Skills & Technique: (Click below for links to more info)

Wod:

Frantasy Land
 
21-15-9 reps of:
 
Thrusters 95/65 lbs
Pull-ups
 
15-12-9 reps of:
 
Thrusters 115/80 lbs
Chest-to-bar Pull-ups
 
12-9-6 reps of:
 
Thrusters 135/95 lbs
Bar Muscle-ups
 
For time.
Time Limit: 30 Minutes