Warm Up
Run or Row
2 Rounds
10 scorpions
1 length high knees
10 air squats
1 length butt kicks
10 scap pull ups
2 Rounds
:30 pigeon stretch (each side)
:30 goblet squat hold
:30 pike straddle stretch
Strength:
1RM Thruster (from ground)
WOD:
Fran
21- 15- 9
Thrusters (95/65)
Pull Ups
*** 7 min time cap ***