Wednesday 12-6-17

WARM UP
500 m Row
Then 2X
10-SHPT
10-Wallballs
10- Ring Rows
5 Bar Taps

Strength
BACKSQUAT
Every 2 Min
5 @ 55 %
5 @ 65 %
3 @75 %
2 @ 85%
2 @ 90%
1 @ 95%
1 @ 90%

 

WOD
“Jackie”
For Time:
1000 m row
50 Thrusters 45/35
30 Pull ups

 

Post WOD
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – V-Ups x 20 reps
Interval 2 – Strict Toes-To-Bar x 10 reps
Interval 3 – Elbow Jacks x 20 reps

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