The crew relaxing post-WOD
- Pose - Hop x 2, Accel x 2
- Rings - inverted hang
- Bench 3 x 5
WOD "Fat Fran"
Three rounds, 15-12-and 9 reps, for time of:
- 95 pound barbell Thrusters
- 30 pound weighted Pull-ups
- 65# Thrusters
- 15# Pull ups
Scaling: like for “Fran,” but heavier.
Time limit: 15 minutes
Mobility Homework - How to "Stretch" Your Back Bits
PNF, High Posterior
Test: Box sit, Good Morning, and Deadlift set up
Mwod: PNF your posterior extensors for 2-3 minutes a side, or until you stop making changes.
Re-Test: Dead lift, squat
Bonus: Touch base with the Psoas Bias Extensor Stretch 2min each side.
Some folks have asked where to get the resistance bands from. I got ours from Rogue Fitness:
The #3 band is the blue one; #4 is the green.