9:00 – 10:00 am WOD
10:00 – 11:00 am Open Gym
11:00 am – 12:00 pm WOD
Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
- overhead squat
- pull ups
- thrusters
- GHD
- hip extensions
- sit ups
Skills:
skill transfer between snatch, clean, jerk, SDHP derived from burgener warm up
WOD:
“Fran”
21-15-9
Thrusters, 95/65
pull ups
Compare to 7/10/2011
They start out young here at Trailhead!
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