Malena
Warm-up:
2 rounds of 300m ERG followed by 10 KB SDLHP and 10 KB Swings
Dynamic Stretch
Strength: Front Squat
10 5/50 5/60 5/70
WOD: FRANWICH
For Time:
1000m/800m Ski ERG
Then
21-15-9 Reps of
Thruster 95/65
Pullups
Then
1000m/800m Ski ERG
Icing:
Mobility Shoulders and Hips