8.22.18 Wednesday

Mob: Softball Piriformis + Hip FLexors x2m

2 rounds:

Goblet Squat w 3s Pause x5

Scap Pullups/Pushups x8

Band Tri Ext x15

Band Bicep Curls x15

Skill: Front Squat

2x5e

Air Squat

PVC FS

BB FS

Strength: Front Squat w Chains

4x3 @ RPE 8 + 90/90 Hip Lift x5 breaths

WOD: For Time “Fra….nk”

15-12-9

Thrusters (115/75)

C2B

Addt’l Strength: 3 sets

SB Ham Curl 2/1 x6e or Reg x12

TRX Three Way Inverted Row x5e