Warm-up
500m strapless row
3 rounds of
10 ring rows – ft on a box where able
10 push up slide to hollow
2 min hip flexor stretch on the wall each side
Strength
Hang Squat Clean
2-2-2-2-2
WOD
“Jackie”
1000m Row
50 Thrusters (empty barbell)
30 Pull-ups
Rx is with a men’s bar – start after the class gets done with their row
Ca$h Out
3 rounds for quality
30 hollow rocks
20 superman rocks