Real strong first efforts! Welcome, Eric and Debi!
Buy-in
NORCAL Warmup
- Row 1k (Jumprope 4 minutes)
- DROM
- Shoulder mobility
- Burgener WU
Skill
Pose/Chi
Posture x 3
Posture shortcut - ‘C’
Lean - steps x 4
Lean - 200m run x 4
Strength
Deadlift 3 x 5
WOD
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster (scale weight)
Pull-ups (scale to jumping)
95/65 pound Thruster (scale weight)
Pull-ups (scale to jumping)
Post time to comments.
Time limit: 10 minutes
Cash-out
Stretching
- PNF Hamstrings, introduce
- 3 x each leg
We snoozed, I'm afraid. We'll have to fit this in somewhere, this program looks too good to pass up!
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