Today’s LInks –

Sit ups performed with the bottoms of the heels touching removes a lot of our hip flexor function and recruits more lower abdominal muscle
Sit ups performed with the bottoms of the heels touching removes a lot of hip flexor function and requires you to recruit more from your lower abdomen
Chris has diesel burpees.
Chris has diesel burpees.
PJ Push Presses Pounds - Quite the alliteration
PJ Push Presses Pounds - Quite the alliteration
Jeanne knocks out a bunch of good air squats
Jeanne knocks out a bunch of good air squats

Schedule –

  • Foam Roll / Mobility Warm up
  • Burgener Warm up – Down & Up / Elbows High & Outside / Muscle Snatch / Snatch Land / Snatch Drop
  • Thruster – 3 -3 -3 – Work up to a weight that is heavier than your Fran weight.
  • WOD – “Fran” – 21-15-9 reps for time of (Compare to 12/29)
    • Thrusters (95/65)
    • Pull ups
  • Plank – 2 min on forearms.  1 min on each side.
  • Stretch
Pull Up Thruster