Defranco’s “Limber 11”

Video courtesy of Joe Defranco.  Tiem for some much-needed mobility work.  This should become something you do a few times a week, folks!




Push Ups


WOD starts with 10 burpees, 10 pushups, and 10 Toe2Bars, then 9 of each, then 8,…etc and ends at 1 burpee, 1 push up, and 1 toe2bar.


Scaling Options:

Push ups -> push ups off bench

Toe2Bar -> Knee2Elbow -> hanging knee raise


Cool Down:

Doorway Stretch – 2 min per side


Cobra pose – 2 min

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