It was great to have this GUY in the box last week.
WARM-UP:
Row 500m
3 Rounds of Cindy
Dynamic Stretch
STRENGTH:
OH Squat
(3/70)4 2 counts on the decent, then Pause at the bottom for a full count.
(2/80)4 Normal squat tempo
WOD: JACKLE
For time:
1000m/800m Row
50 Thrusters 45/35
30 Pull-ups
500m/400m Row
25 Thrusters
20 Pull-ups
250m/200m Row
15 Thrusters
10 Pull-ups
ICING:
KOT – Nordic 10 Reps