Warm Up
Mobility
+
Tabata Scales (front-back)
5 Rounds. 30´´ On-10´´ OFF
L-sit-Handstand Hold-Plank
Skill
Technique Pull Up : Hollow Body + Arch-Swing-Swing+Pull-Kipping Pull Up
Adaptations
Increase load for thruster
Met Con
« Fran »
21-15-9
Thruster(95lbs-65lbs)
Pull Ups
End Of The Wod
400 m Run Recovery
Stretching(full body)