What's your Fran time?
Warm-up:
That Warm-up
Complete individual warm-up prior to class.
3 rounds of 10-15 reps of:
- Elbow to Instep
- Thruster w/bar
- Ring Row
- Back Extension
- Slam Ball
- Slam Ball Clean
Announcements:
The South Georgia Throwdown is this weekend!
Mobility:
Quad/Hip Opener: Wall Stretch
Skills & Technique: (Click below for links to more info)
Wod:
15 Minute Volume Work: Snatch
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
Time Limit: 15 Minutes