Warm-up, (15min): 5 Min Jog in the box or Jog to Lois Lane and back. Dynamic Stretch
Strength, (15 min.): 3 Position Snatch
Bottom to Top (Ground, Hang, Power Position)
BBWU4S
2 Reps EMOM for 6 min.
1 Rep EMOM for 4 min.
Build to heavy.
WOD: JACKIE
For Time:
1000m Row
50 Thursters 45/35
30 Pull-ups
Compare to 8.26.16
Icing: Lizard 3 min. ES
Motivational Quote of the Week: “You have to expect things of yourself before you can do them.” Michael Jordan