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THURSDAY 160526

Warm-up:

Run or Row

Crossover Symmetry

Banded Lat stretch

15 Hollow Rocks

15 Supermans

10 Dive Bomber Push ups

Bear Crawl Down

Inch Worms back

10 Pullups

10 GHD Sit ups

 

Strength:

For max reps(unbroken set):

Strict Pronated-Grip Pull-Ups
Rest 90 seconds

Strict Mixed-Grip Pull-Ups
Rest 90 seconds

Strict Supinated-Grip Pull-Ups

If you’re using assistance, use the same level of assistance for every set.

Score is total reps

 

WoD:

“Jackie”

For time:
Row 1000 Meters
50 Thrusters (45/35 lbs)
30 Pull-Ups

 

Mobility:

Roll Posterior

Stretch lats on bands

Mash Quads

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