150723 - CrossFit, Catalyst

Warm-up
3 rounds
200m run
20 air squats
20 abmat sit-ups
10 EB push presses

WOD 
"Fran"
21-15-9
Thrusters M:95 F:65
Pull-ups

Mobility
Barbell shoulder smash
Bilateral internal rotation
Banded lateral opener
Banded elbow extension
Banded elbow distraction