WOD 01/18/17

lane We want to officially welcome Lane Franklin to our coaching staff!  He is joining us from Window Rock, AZ and has been coaching CrossFit for 5 years.  We are lucky to have him!  Be sure to check out his classes on Tuesdays and to show him lots of ACF love.

Skill work: Muscle up transitions

WOD: For time 15, 12, and 9 rep rounds of:
45/25 pound Dumbbell Thruster

Post WOD mobility: Quad smash, then, super couch stretch with band and box, 2 minutes each side

1:00 pm Mobility Class: All over shoulder smash and stretch

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