WARM UP
5′ Practice Double Unders, then
2 Rounds of:
20mts Bear Crawl
20 Jumping Jacks
20 Walking Lunges
20 Sit Ups
MOBILITY & SKILLS
Squat Therapy – Shoulders – 10 Min. Squat Test- Row
METCON
BENCHMARK WOD
“JACKIE”
For Time
1,000 Meter Row
50 Thrusters #20
30 Pull-Ups
Rx bar weight is the same for men and women.
ACCESSORY WORK
Bench Press 4 x max reps untill failure #.75 BW