WOD

15-12-9 reps for time of:
Hang Power Clean
Overhead Squat

*Use 60% of 1RM OHS for both movements

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

7 Intervals of:
1 Minute of max calories, bike
3 Minutes of rest

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

"Jackie"
For time:
1000m row
50 Thrusters, 45/35
30 Pull-ups

Compare to 07.17.2017

Or, for time as a 2-person team...
Partner "A" performs:
500m Row
25 Thrusters, 45/35
15 Pull-ups

Then Partner "B" does the same work, then Partner "A" goes a 2nd time, then Partner "B" goes a 2nd time.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".