Wednesday- June 24th

June 24, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Couch Stretch x :60 each

          *Calf Stretch x :30 each

 

 

 

A. 5 sets of:

Tempo Front Squat x 3 reps @ 31X1

Rest 2 minutes

 

Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set.

 

 

B. "Jackie"    (*Benchmark WOD)
For Time: 
1,000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

 

or 

 

“Jack Daniels”

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups

 

 

C. Buy-Out

Quad Smash x 2:00 each

5 Way Shoulders x 1:00 each

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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