Overhead Fran

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFJustified Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Walking Lunge w/PVC Overhead
  3. Wall Climbs (5-7 reps)
  4. Hollow Body Rocks
  5. Burpees
  6. 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