Wednesday August 14, 2013

Mobility:
  PVC External Rotation
  Super Rack Stretch

Warmup:
  With an empty bar
  3 Rounds
   5 Cleans
   10 Thrusters
   15 Back Squats

Stength/Skill: 
  Front Squat x5
 
WOD:
  "Fran"
  21-15-9
  Thrusters 95/65
  Pull Ups

 

Crossfit Bytown