Thursday April 13th

April 13, 2017

"You build WILLPOWER primarily when you don't feel like doing something,

BUT CHOOSE TO DO IT ANYWAY..."

 

Lets WIN more together.

 

WARM UP:

-Lacrosse ball: shoulders, serratus, deltoids, rear deltoids

then crush JACKIE....

- Straight arm 200m SKI

 

lets do it...

 

WOD:

"Jackie"

row 1000m

50 thrusters #45/35

30 pullups

(14:00 cap)

This WOD is intended to HURT, close to an all out 1000m row,

followed by light, high volume thrusters, no more than 3 breaks

then hang on to the pull-up bar..

*SCALE ACCRODINGLY, meaning MAKE SURE you finish under the 14 minute cap.

 

ACCESSORY WORK:

20 Cossack squats (slow tempo stretch it out)

200m single arm FC #70/53 (out in R hand/back in L hand)

20 glute bridges

20 manmakers (AHAP)

 

 

 

 

 

 

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