Warm up: 4lines: high knees, heel flicks, walkouts, lunge twist squat, bear crawl, crab walk
Movement prep: Long thruster prep with hip mobility
Squat mobility(banded squat, rig squat, counter balance squat)
WOD
Fran
21-15-9
Thrusters 42.5kg/30kg
Pull ups
(burpees as scale)
