Get ready for the pain
Warm Up
500m row
2 rounds
5 deck squats + stretch
10 push ups
10 pull ups
Mobility
2 minutes/side couch stretch + PNF
4 minutes in a deep squat
1 minute/side Serratus stretch + PNF
WOD
"Fran"
21-15-9
95# Thrusters
Pull-Ups
Warm Up
500m row
2 rounds
5 deck squats + stretch
10 push ups
10 pull ups
Mobility
2 minutes/side couch stretch + PNF
4 minutes in a deep squat
1 minute/side Serratus stretch + PNF
WOD
"Fran"
21-15-9
95# Thrusters
Pull-Ups
Thrusters are now a no-go in Helwel...worst fucking gym ever.
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