Friday-Performance
Mobility-Pigeon/Couch/Ankle Drills
Warmup-3 RNFT
5 Single Arm DB Thrusters each arm
25 Jumping Jacks
25 foot walking Lunges
A) Back Squat 5RM
B) WOD: 10 RFT
10 Thrusters (95/65)
100m run
*20 min cap
C) Accessory: GHDSU or Abmat
4×10-20 reps
*RAN
Friday-Fitness
Mobility-Pigeon/Couch/Ankle Drills
Warmup-3 RNFT
10 Slam Ball Thrusters
25 Jumping Jacks
25 foot walking Lunges
A) Romanian Deadlifts 10 RM
B) WOD: 10 RFT
10 Slam Ball Thrusters
100m run
*20 min cap
C) Accessory: Abmat Situps
4×10-20 reps
*RAN