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.
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