Friday, Sept 29th, 2016

Warm Up

2 Rounds NFT of:

10 OVH Squats
5-10 Push-Ups
10 Cal Row
10 Pass Throughs

 

A) Strength/Skill

EMOM – 16 Minutes (4 rounds each)
Min 1: 10 Romanian Deadlifts 95/65
Min 2: 8 Weighted V-Ups 45/25
Min 3: 4 HSPU or 8 HR Pushups
Min 4: 25 Dubs or 50 Singles

 

B) WOD

For Time:

“Jackie”

1000m Row
50 Thrusters 45/35
30 Pullups
Coaches: Start athletes in heats if you don’t have enough rowers, please don’t start on pullups and go up.