Strength:
KB Turkish Get-ups 3×5 per side
KB Turkish Get-ups 3×5 per side
WOD:
“Fractured Fran”
21-15-9
Front Squats (95/65)
Pull-ups
9-15-21
Push press
Pull-ups
Total body strength work today, Turkish style! Coaches will go step by step to refresh everyone on the movement and then you’ll have time to work through a 3 x 5 strength set (5 reps per side, not alternating), try to work with a challenging weight (which will be limited by your shoulder mobility/stability most likely). Don’t forget to keep eyes on the KB and be crisp with each segment of the movement, no blurring steps!
After some get-ups, we’ll hang out with Fran’s extended family. She’s not as fast as Fran but she is no less fierce. Jumping pull-ups or ring rows will be a modification option athletes can use today, find a movement and a weight where you can keep a fast pace through the work without sacrificing form.