Strength:

Overhead Squat: Build to a heavy set of 3 or 3RM. Rest 90s-2:00.

Metcon:

”Jackie”
For time:
Row 1k
50 Thrusters (45)
30 Pull-ups

11:00 time cap

*last done 9/2017

Accessory Work:

Banded Pull-through: 3 x 25. Rest 60s.