Saturday 1/4/14

1.)  400m run, Spiderman Lunges, PNF Squat stretch, Banded Hamstring stretch, Shoulder mob on bands, PVC pass thru's, Foam roll and trigger point mobility

2.)  "FRAN"

21-15-9

Thrusters   95/65#

Pull-ups

Then:  3 minute rest

2 x 800m run

1:1 rest to work ratio

3.)  5 x 1 Clean and Jerks working to a max single (no more than two misses)-rest as needed