WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

CFPB Bootcamp:
8:45am

We will be de-loading Monday through Thursday this week…what does that mean: lighter loads (focus on technique), skill focus (learning some of the cool things from the i99 clinic) recovery style workouts and extra mobility and stretch sessions….. then Friday we get after it with CF Total 🙂

WOD
Mobility snatch prep

EMOM for 10mins
1 halting snatch pull (pocket) + 1 hang snatch + 1 overhead squat @40-60%
(Keep it light work on technique)

Kipping practice

“Team Fran”
Partner A- 21 thrusters 65/95
Partner B- 21 thrusters 65/95
Partner A- 21 pull ups
Partner B- 21 pull ups
Partner A- 15 thrusters 65/95
Partner B- 15 thrusters 65/95
Partner A- 15 pull ups
Partner B- 15 pull ups
Partner A- 9 thrusters 65/95
Partner B- 9 thrusters 65/95
Partner A- 9 pull ups
Partner B- 9 pull ups

Extra Credit& Extra Credit Oly
Mobility WOD

CFPB Bootcamp

Skill/Strength
10 min EMOM
1 hang halting snatch pull + 1 hang power snatch + 1 overhead squat
Then
Kipping practice

Conditioning
Team Fran

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