Warm-up: Dot drills (2x), zombie kicks, butt kickers, duck walk, inchworms
Mobility: Roll out T-spine and lats, Super front rack, spidermans, wrist openers
Partner up to count and judge. We will run in heats.
“Fran”
21-15-9 reps for time of:
- Thrusters (95/65lb)
- Pull-ups
Check out your time from the last time we did this WOD: http://www.crossfit-johnscreek.com/wod-for-friday-august-16-2013/
Finisher: 3-in-3 ab-blaster: V-ups, Vladamir (Russian) twists, Flutter kicks
