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