Warm-up: 200m run then, 2rds of 10 ring row, 10 push-up, 10 air squat Strength: Push Press 5×40%, 5×50%, 3×60%, 3×80%, 3×85%, 3 or more x 90% (work on hip mobility during rest time between sets i.e. banded hip flexor stretches) WOD: “FRAN ” 21-15-9 Thrusters (95/65) Pull-upsRead More
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