11.18.2016

Warm Up

Row 300m

Then 2 Rounds of:

  • Wall Walk x 2
  • Goblet Squat x 8
  • Bar Tap x 10

Workout of the Day

A. 3 Sets

  • Rope Climb x 1-2
  • Alt Pistol x 6-8
  • Freestanding Handstand Practice or Nose to Wall Hold x 30-45 seconds

B. “Jackie”

Complete for time:

  • Row 1000m
  • Thruster x 50 (45/35)
  • Pull Up x 30

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