Warm-up
500m Row
15 DB Thrusters
10 Pull-ups
20 Sit-ups
15 Push-ups
Stretching and discussing class for the day
Strength/Skill (After WOD)
Bench press 1-10-1-20-1-30
WOD
“Jackie”
1000m row
50 Thrusters (45#)
30 Pull-ups
Recovery
Short Stretching and Mobility Sequence
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