*Friday night lights with Chris will be going at 7pm this Friday!
WARM-UP
500m row
10 air squats
10 ring rows
– review and drill gymnastics
STRENGTH
Gymnastics test
60 hollow rocks for time must open with a max set
rest 2 min
Build to a 5rm weighted pushup
WOD
“JACKIE”
1k row
50 thrusters (barbell)
30 pullups
