Friday – 100413

Coach Will apparently didn't go hard enough during Tuesday's now infamous lunge WOD.

A couple of things going on here: 1.) If you weren’t aware, every Tuesday is unofficially “Tank Top Tuesday” at CF eXalted.  2.) What has two thumbs and apparently didn’t go hard enough on Tuesday’s now infamous lunge WOD?

Warm-up
Run 400 meters, then
2 rounds of basic CF warm-up, except replace air squats with 5 kettlebell goblet mobility squats. Stay on the lighter side so you don’t fatigue your legs too much. Hold at the bottom and push the knees out for 3-5 seconds.

Get used to these, Will’s new favorite hip opener.

Workout of the Day
“Fran”
21-15-9 reps, for time:
Thruster (95/63)
Pull-ups

This is capped at 12 minutes, scale accordingly.

Cool down/Injury prevention
3 rounds not for time:
8 Bent over Y’s (use no heavier than 2.5 or 5 lb plates)
8 Bent over T’s
Hold bottom of squat for 2 minutes

Post your scores to the Whiteboard.

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