WORKOUT OF THE DAY:
MOVEMENT PREP:
A. foam roll quads & posterior chain B. 200m run C. WGS, d 10 assisted/air squats bottoms up KB waiters walk, d&b 10 goblet squats bottoms up KB OH walk, d&b bottoms up KB squat (bent arm/waiter position), 5/5 bottoms up KB press 5/5 10 banded face pulls 5/5 KB single arm thruster
STRENGTH/SKILL:
Thrusters - take 10:00 to work up to something heavier than your "Fran" weight. Aim for a weight that you can do 5-7 unbroken reps at when fresh. This will be the weight you use for the metcon...
CONDITIONING:
"Kalsu"
100 Thrusters (135/95) for time *every minute on the minute, you must drop your bar and do 5 burpees
*30:00 time cap*
scaling options: weight (obvi), 50 thrusters, 30 thrusters, 3 burpees, etc.