Pre-Wod:
Dynamic Group Warm-Up
5 min AMRAP:
“Cindy”
1 Round Side-Butt
Group Hip Opener
Workout of the Day for Friday, May 18th, 2018:
Back Squat:
Build to a 5-RM
“Fran”
21-15-9:
Thruster 95/65-lb
Pull-Up
OR:
“Fat Fran”
12-9-6 reps of:
Thrusters 135/95-lb
C2B
Sweat Sessions Workout for Friday, May 18th, 2018:
Mobility:
Fragon (2 min)
Lizard (1 min)
Half Front Split (1 min)
Pigeon (1 min)
Skill: Medball Clean, Sandbag Clean
5 Rounds (20 min cap):
12 KB Deadlift
9 Medball Clean
6 DB Push Press
3 Sandbag Clean