Overhead Fran
Individual Warm-up:
Complete prior to class.
Group Warm-up:
The CFJustified Warm-up
3 rounds of 10-15 reps of:
- Samson Stretch (15-30 seconds)
- Walking Lunge w/PVC Overhead
- Wall Climbs (5-7 reps)
- Hollow Body Rocks
- Burpees
- Ring Dips
Announcements:
Sign up now for the Never Too Strong Seminar on Sept 27-28.
Mobility:
Roll out: Legs
Skills & Technique: (Click below for links to more info)
Lift:
Sumo Deadlift
1x5 @ 60% of 1RM
1x3 & 80% of 1RM
90%x1 AMAP
Wod:
Overhead Fran
Overhead Squats 135/95 lbs
Pull-ups
21-15-9 Rep rounds for time.
Time Limit: 15 Minutes