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.


Scaling Options:

Bar weight -> 75/55 -> As needed (or 115/85 for Elite)

Box height -> 20/16 -> as needed

T2B -> Hanging Knee Raises


Cool Down:

Pigeon Pose on Box – 2 min per side


Cobra to Downward Dog x 20

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