Mobility-Hip and Ankle Prep

Warmup-3 Rounds For Quality

10 Lateral Band Step Overs

10 X-Band Walks each way

10 Tall Box Jumps

10/8 Cal Row

A) Back Squats

*Work to a heavy single 90-100%1RM

Then, 3×5@77% 1RM

B) WOD: “Fran” 21-15-9

Thrusters (95/65)

Pull ups

C) Accessory: Posterior Chain
Reverse Hyper 3×15

Standing Palov Press-Accumulate 1 min each side
Categories: WOD

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