treino 01/09

Burpee dia 2, acumulados 3.

Warm Up

2-3 minutes - take care of your business

3 Rounds:
5 Pull-Ups
7 Presses (light)
9 Front Squats (light)

In 5 minutes establish a 1RM Thruster

Find your "Fran" load

WOD



21-15-9
Thruster (95/65)
bar row

4'44"
After Bash

1 Round:
On the wall: Supine hip flexion/ext rotation (3 mins)
Figure 4 (1 minute each side)

Give your forearms some much needed TLC :)