Friday 9/9

Warm Up

500M Row

Then Coach Lead Barbell Warm Up

1^st round w/ Coach – 2^nd solo

5 Empty Bar Front Squats

5 Strict Press

5 Empty Bar Thrusters (building off this for a thruster review)

:15 Strength

Find 3 RM Thruster

:35 WOD

Jackie Pro

For time:

 1,000-m row

50 thrusters 95/65lbs

30 bar muscle-ups

Target: 9-14 Minutes

Time Cap: 15 Minutes

Target Row Pace:

Men’s Row Pace: 3:30 (1:45/500m or faster)

Women’s Row Pace: 4:00 (a 2:00/500m pace or faster)

:55 Cool Down

Twisted Cross

Seal