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A. Overhead Squat: Build to a heavy set of 3 or 3 Rep Max. Rest :90 sec-2:00 minutes
Beginner: Use an empty bar or PVC and perform 4 x 8. Rest :90 seconds
B. MetCon Prep
2 sets of:
10 Thrusters
5 Pull Ups
5 Burpees
Rest :60 seconds
C. “Jackie”
For Time:
Row 1,000 meters
50 Thrusters (45)
30 Pull Ups
L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)
Alt. Scaling Options:
1k Row = 800m Run
11:00 minute time cap
D. Barbell Club Meets at 6:30pm!
