Tuesday October 18th, 2016

Warm Up
General Dynamic Flex

Activation
7-10 mins
Snap Pull Ups
Air Squat
Hollow Rocks
Wrist Stretch

Strength
Work up to a 1RM Weighted Chin Up

WOD
"Freestyle Fran"
45 Thrusters 95/65
45 Pull Ups
*Athletes will do Fran. However, they may partition the reps however they choose! Any patterns works, just needs to complete 45 of each movement.


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