WARM UP:
400 M. Run
3 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
5 Strict Pull Ups
SKILL:
3×3 Weighted Ring Dips
*Go as heavy as possible
LIFT:
3×3 Front Sqt. (75%)
WOD:
“JACKIE X2”
2 Rounds
1000 M. Row
50 thrusters (45/35) (35/25) (25/15)
30 Pull Ups
POST WOD:
Coach’s Stretch
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