RCF crowd

Warm Up

Volume Work:
EMOTM for 10 Minutes
Ring Dips 1-5

 SKILL

Pull Ups

WOD

“Jackie”

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

 After Bash

Mobility

Endurance

Warm Up: Burgener Warm Up for the clean

Skill: Power clean / Row

WOD: 1. 7 minutes for QUALITY: 5 Power Cleans 7 Burpees – goal is to move smoothly through each round and try to keep the same pace for entire 7 minutes

2. Tabata Row – high damper setting, no straps

After Party: Hip mobility

Recover

Travel

“Jackie”

1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps)

Recover