Warm-up: Row 750m. Then 3 Rounds of 10 Wallball, 5 Burpee, 16 Shoulder Touches. Dynamic Stretch
Strength: 3RM Front Squat
WOD: FRANCESCA
For Time:
21-15-9 Reps
Thruster 95/65
Pullups
Run a 400m. between each couplet.
Icing: 30 Back Extension
(PLEASE Watch the Video. Back Extension starts at 5:00 min. mark)