SUNDAY 11/19/17

WARM UP
Trainer’s Choice

FIRST…
Skill

8 Minutes Of Rowing Tech Work

• Legs Only Drill
• Arms Only Drill
• Cadence/Timing

+

A1) BB Front Rack Step-Up – 6 Reps (Each Side) x 3 Sets

A2) Good Mornings x 8 Reps x 3 Sets

WOD

“Jackie”

For Time:

1000 Meter Row

50 Thrusters (45/35)

30 Pull Ups