As coaches, we get to see you for 60min a day, a few days a week. When you spend HOURS upon HOURS every day driving, sitting or standing in a bad position, no amount of Lacrosse Ball Work will cure what ails you.

Check out the link above for a video by universal heart-throb Kelly Starrett.

Start sitting and standing well, and all of your lifts will go up. It’s like cheating.

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Skill

Goblet Squat
Kettlebell OHS
Double Kettelebell OHS

WOD

“Fran”

21-15-9

Thrusters 95/65
Pullups

Adv. – Rest 5 Minutes, then:

18-12-6

Thrusters 95/65
Pullups

Elite – Rest 5 Minutes, then:

15-9-3

Thrusters 95/65
Pullups