• Trigger/Warm-up/Mobilise/Activate
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  • 1) Practice HS holds for 10 min (Scaling – tripod headstand, headstand in elastic jacket, HS in elastic jacket)
  • *Those who are comfortable with free hand stands and who can safely bail with good technique can practice these (coaches decide).
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  • then…
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  • 2) Complete the benchmark WOD “Fran” for time:
  • 21 Thrusters (29,5 kg / 43 kg)
  • 21 Pull-up’s
  • 15 Thrusters (29,4 kg / 43 kg)
  • 15 Pull-up’s
  • 9 Thrusters (29,4 kg / 43 kg)
  • 9 Pull-up’s
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  • Score = Time (Record your score in your books and on the Itensity website)
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Nash flying through Tuesdays front squat and ring dip couplet WOD