Wednesday, August 21st 2019

Warm Up:
400m Run
45 Second Dragon Pose L
45 Second Dragon Pose R
10 Cat/Cow
3 Way Banded Stretch
10 Crossovers

Skills
8 Minutes (Ring MU/Bar MU/C2B/Pull Up)
Choose your focus. Give yourself 4-5 Sets with low volume reps.
8 Minutes (Rope Climbs)
Focus on foot work going up, and going down. Attempt at least 1-2 Legless Rope climbs if you can.

WOD
For Time
Fran
21-15-9
Thrusters 95/65
Pull Ups