7.13.2015

Warm Up

Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Scap Pull Up x 5
  • OHS x 10

Ankle, Hip, and Front Rack Mobility

Workout of the Day

A. Front Squat

In 6 sets or less, build to a 1RM.

B. Weighted Pull Up

In 5 sets or less, build to a 1RM.

C. For time:

“Jackie”

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

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