FRIDAY | 09.29.2017

QUESTION OF THE DAY (QOD):

• What’s your number one fear or phobia?

"If a hurricane that wreaks havoc on a whole town can be called Fran, then so can this workout."

- Greg Glassman

W/U CONDITIONING:

• Burgener warm-up

• addt'l w/u coach's choice

MOBILITY: (20mins)

• mobility, foam rolling, ROMWOD

METCON: "FRAN"

21-15-9 REPS FOR TIME:

• thrusters 95/65

• pull-ups

POST WOD ACCESSORY:

• L-sit (progressions)

• accumulate 4mins total

• 25 GHD hip extension

• 15 skin the cat

- POST YOUR RESULTS TO COMMENTS.

#WOD