The LOOK !!!
WARM-UP:
1k Row at moderated pace
12-9-6 Reps of Thruster 45/35 and Pull-ups
Dynamic Stretch
WOD: JACKIE
For Time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
STRENGTH:
OH Squat / Reverse Hyper
10+15 8+15 6+15 (4/80)4
Build weight in 1st 3 sets to your 80%
ICING:
CrossOver and Double Under Practice
KOT – Tib Raises 20 Reps
Couch Stretch 2 min. Each Side