WOD

Monday, July 9th

07/09/2018

Warmup 

 5 minute Row

-then-  

2x through: 

  • 10 Wall Slides  
  • 30sec Banded Lat Stretch (each side)

-then-  

3x through: 

  • 10 Air Squats w/ pause at bottom 
  • 5 Strict Pullups 
  • 5 Single Arm KB Press (each arm) 

 

Strength:

 Unsupported Seated Strict Press on Bench

 Build to a heavy set of 5 reps over 6 sets

 

 WOD

 For time with a running clock:

Part I:

 “Jackie”

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pullups

 At the 10:00 Mark:

 Part II: 

  • 1 mile Run