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
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