In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Front Squat

Performance: 20 minutes to work up to a single – This is a possible PR day if you are feeling fresh – if you are wrecked after spring break, hit a heavy single.

Fitness: Work in sets of 3, take 20 minutes to work up to a challenging set. Perform 40 sec hollow hold flutter kick after each set.

Part 2 – Conditioning: “Jackie”

Performance: For time (RX is ON):

  • Row 1000m
  • 50 Thrusters (45/35lb)
  • 30 Pull-ups

Fitness: For time:

  • Row 1000m
  • 50 Thrusters
  • 30 Ring Rows