Warm up: Coach’s Choice
WOD: Jackie
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Stimulus/Focus: Benchmark #2! Focus on being efficient on the row, with strong, steady pulls, and lots of leg drive. Thrusters are light, and should be accomplished in no more than 3 sets. Aim for higher rep sets in pull ups with no more than 3 sets. Let’s hear that PR bell ring!
Strength/Skill: Push Press
5 x 5
Stimulus/Focus: Use 80% for all sets. Work on cycling the bar.
Cool Down: Tabata Single-Leg Glute Bridges (Alternate Sides)
*Dumbbell Optional