Wednesday's WOD

Warm-up

40m Karakoe steps

20m High steps

20m Backward lunges

20m Alt. foot slap

20m Broad jumps

10 Barbell thrusters

10 Pull-ups

Stretching and discussing class for the day

Strength/Skill

Front squat 3x5

Build up to work sets.  Then do 3 sets of 5 reps at a work set weight.

WOD

“Heavy Fran”

Three rounds, 15-12-and 9 reps, for time of:

Thrusters
(135/95)

Pull-ups (45/25)

Recovery

Short Stretching and Mobility Sequence