Wednesday 14/02/18
A. WARM-UP x3
-x20 shoulder openers
-x20 scissor swings
-x10 squats
-x10 downward dog to cobra
-x10 arch/hollow swings
B. EMOM FOR 6MINS
min1: x3 negative pull ups
min2: x10-20sec isometric pull up hold
C. E2M FOR 6MINS
20 air squats
10 burpees
5 T2B
D. WOD – “FRAN” FOR TIME
21 – 15 – 9
thrusters (RX: 43kg/30kg , Sc: 30kg/20kg , Beg: 20kg/15kg)
pull ups