Warm-up
500M Row
-Then-
Alternating Tabata*
-Air Squat
-Kip Swing**
*Active Rest – Squat Hold and Deadhang
**Abmat between feet
Mobility
Quad Rolling and Couch Stretch
WOD 1 (12 Minute Cap)
“Jackie”
1000m Row
50 Thrusters 45|35
30 Pull-ups
Rest 10 Minutes
WOD 2
EMOM15
1. 15|12 Calorie Row or Ski Erg
2. 15|12 Push-ups
3. 15 Sit-ups
*Can sub 12|10 Calories on the Assault/Echo bike
Level 2 – 10 Cals/10 Push Ups
Level 1 – 800m Row/ 40 Thrusters/ 20 Ring Rows; 8 Cals/ 8 Push Ups/ 10 Sit Ups
ADV – GHD Sit Ups
Extra Work
EMOM10
1 Power Snatch
1 Squat Snatch
1 OHS