Friday July 31st WOD

Warm up:  2x200m row + run, 2x10 lunges, 2x10 push ups

Mobility:  Scap retraction/shoulder mobility

-Banded ankle/elevated heel squat for ankles

-PVC technique work

Conditioning 1.  “Fran”

21-15-9

-Thrusters 95/65 (sub 75/55, sub 55/35)

-Pull ups

-15 minute time cap

Conditioning 2.  “Grace”

30 reps for time

-Clean and Jerk 135/95 (sub 115/75, sub 95/55)

-15 minute time cap

Post:  800m jog and foam rol