Warm up: Review ROM and Warm-up lifts
MOB: Wrists and Shoulders
Pair up and have one judge/count while the other does and then change positions
WoD: “Fran”
21 – 15 – 9
Thrusters (95/65) a) 75/55 b) 55/35 c) <= 35 Pull-ups a) Light Bands b) Heavier bands c) Ring rows MOB: Roll Quads / Lax Shoulders