WOD
Conditioning
“Jackie”
For Time:
1000M Row
50 Thrusters (45/35)
30 Pullups
R+
“Jackie x Two”
2000m Row
100 Thrusters (45/35)
60 Pull-ups
Extra
Back Squat: 80/3*6 sets
2 min. banded distraction e/ankle
12 min. Alt EMOM
E- Max hollow hang from rings
O- 8 alt pistols for quality
Allen Core Fitness
Warm up
4 rounds:
30 ft lunge and twist
30 ft walking toe touches
60 ft waiters/suitcase carry BUILDING Switch which arm is oh every 30 ft.
Strength single arm complex
3 sets building:
10 SA Russian KBS + 10 SA KB push press. Both arms is one set.
Workout
3 rounds:
20 sec assault bike sprint
10 back squats building each round
