Warm up
400m run/500m row
Down and back high knees
Down and back butt kickers
Down and back bear crawl
10 wall balls (20/14)
10 Pull ups
10 Thrusters w/ PVC
Strength
Front Squat
5-5-3-Max-3-5-5
55%/5, 65%/5, 75%3 ,85%MAX, then back down
Front Squat
Front Rack Mobility - For those that are struggling with the front rack position
WOD
"Jackie"
For time:
Row 1000m
50 Thrusters (45/30)
30 Pull ups
This is a benchmark WOD, so make sure to write down your time to compare to the last time or for the next time!
****1730 Class will be held at 1600, please plan accordingly!****
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