Wednesday June 29th
Warmup
RUN 800M
Banded stretch on rig (shoulders 3 way stretch)
12 wall facing squats (toes as forward as possible, slow, close to wall, arms overhead)
10 inchworm-to-push up
WOD
Part A: EMOM 6 min
O: 20 DU’s 20 Air squats
E: 7 Burpee Pull Ups
Part B: WOD: FRAN (10 min time cap)
21-15-9
Thruster 95/65
Pullups
Post Wod: roll and pick 3 stretches to do for 2 min each
Post
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