Buy-in
Warmup (10’)
Skill (5’)
V-Out Progression rings above hip joint, feet on floor. start hollow position, arms extend straight out,
maintain hollow body position. Step forward=easier, step back=harder.
scaling up:
Strength (10’)
WOD “Fran”
21 - 15 - 9 of
Scale for speed
Time limit: 10 minutes
Cash-out
Stretching (5’)
Mobility Homework (10’)- Shoulder floss
- bend forward, high band forward.
- extended rack, band middle behind.
- high band to outside.
- middle band across.
- Bonus KB Sockets, arm bar stretch
CW: 7:02 Big scaling because I went in feeling pretty toasted. 35# thrusters. I did regular kipping pull-ups in each set, 5, 5 and 2 respectively. The balance were jumping pull-ups. Fran as a workout as opposed to a test.
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