Defranco “Limber 11”
Video courtesy of Joe Defranco. Time for a little mobility work prior to the WOD. Re-test week can be rough, so mobility/recovery is key!
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar
Be smart on where you break up you reps. Don’t hit failure before you take a quick break. This will allow you to start back up a lot quicker.
Bar weight -> 75/55 -> As needed (or 115/85 for Elite)
Box height -> 20/16 -> as needed
T2B -> Hanging Knee Raises