10/9

Warm Up:
400 m Run/500 m Row
10 Air Squats
15 Toes to Bar
20 Lunges
25 Sit Ups

Dynamic Warm Up
Stretch & Mobility on own

WOD

Part A: 5 K Row (5,000 m)

3 Minute Rest.. then:

Part B: “Fran”

21-15-9

Thrusters (95/65)
Pull Ups

WORKOUT OF THE DAY