WOD – 4 August

Friday 4 August 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Overhead press (any). Choose a shoulder-to-overhead movement and stick with that movement during the entire cycle (strict press, push press, jerk)

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%
  •       2 x 5 reps at 60%
  •       2 x 4 reps at 65%
  •       2 x 3 reps at 70%, for last set – complete as many reps as possible

WOD (“Jackie”, for time)

  •       1,000m row
  •       50 thrusters (45# bar, all athletes)
  •       30 pull-ups
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