WOD 12.12.13 Thursday

Warm up:

  • 4 min Foam roll T-spine, 1 segment at a time (Bear hug / arms extended over head) including sides of ribcage. Big breaths, hang out, give it a chance to work… ***sub with peanut ball.
  • 4 min Cossacks lunges:  toes forward, knees out, stay low, slide across, grinding the limits (opens the medial hip capsule)

A. 15 min running clock

  • Find your 1 RM Deadlift —- or —-
  • 3 RM for Athletes < 2months in CF

B. “Fran”For time:

  • Thrusters
  • Pull-Ups

C. 2x (not optional)

  • 1/2 mile airdyne @ 50%
  • 100m Walk
  • 30 sec Hamstring/Glute Stretch (pigeon)


Watch this video to get some tips and tricks on how to improve mobility/stability for “Fran”:


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