Warmup
500m row
25 Air squats
25 Ring Rows
-5 minutes of shoulder stretching
-5 minutes of quad stretching
Strength (20 minutes)
Push-press
3-3-3-3-3
*Between sets do a set of 15 Back extensions*
WOD (20 min)
2013 Regional WOD 1
“Jackie”
Row 1000m
50 Barbell thrusters (45lb bar for men and ladies)
30 pull-ups
Ca$hout
3 sets of 10 Handstand push-ups
No more than 90s rest between sets. As fast as possible