This is the final day of testing! Kill this workout, then head over to Smiley’s house tonight for a great time. Don’t forget your white elephant gift. That is always the highlight of each year. If you are on the fence, please come; it is a great way to get to know the community. No children please. See you there!!
WARM UP:
400 M. Row or Run
25 Thrusters (45/35/15)
10 Strict Pull Ups
Then:
Mobilize
SKILL:
3 x 10 Supine BB Row
Pair With:
3 x 10 Seated DB Strict Press
LIFT:
10 Min to Find New 1RM Thruster
WOD: (Compare to 6/20/14 & 9/14/14)
“JACKIE” (Test)
1000 M. Row
50 Thrusters (45) (35) (25) (15)
30 Pull Ups
POST WOD:
Lacrosse Ball Lats and Shoulders
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