Warm Up
Row 500m easy pace
Hip and Front Rack Mobility
Then 2 Rounds
- 10 Goblet Squats
- 10 Ring Rows
- 10 Dislocates
Strength/Skill
A.
- Build to a 1RM Front Squat @ 20X1in 15 minutes.
B.
- Build to a 1RM Weighted Pull Up in 10 minutes.
MetCon
“Jackie”
For time:
- Row 1000m
- 50 Thrusters (45/35)
- 30 Pull Ups
