Friday 170331

WOD
“Fran”
21-15-9
Thruster 95/65
Pull-up

WOD Prep
1.    Mobility – Front rack, hips, overhead position (2-4 minutes each area)
2.    Work to a heavy single thruster in 7 minutes
3.    Pull-up technique practice (7 minutes) - work on Gymnastics basics: hollow to superman; feet together / toes pointed; open / closed shoulder positions.
4.    Perform the Round of 9 as perfectly as possible for time, use this to determine your strategy / pacing for the WOD