210630 - Quote of the Week

QOTD - What is the longest you’ve ever waited in line…and for what?

WARM UP - 
AMRAP 5:
5 Morning Reach
5 Plate G2O
5 Scap Pull Ups
5 Front Squats

GAME = Ab Mat Tennis

MOBILIZE - Ankle LaCrosse Roll
Lat Lacrosse Smash

COACH PREP - Review movements
Practice Round 3 Rounds of 2/2

WOD - “FRAN”
(A: Competitor) / (B: Performance)
FOR TIME
21-15-9
Thrusters 135/95
Pull Ups

(C: Fitness)
FOR TIME
21-15-9
Thrusters 75/55
Banded Pull Ups

BUY-OUT -
3 Rounds
6 Can Can
6 Scorpion
:30 Forearm Barbell Smash (each side)