11/29/2017

Warm Up

10 Multi position squat
1 min Foam roll quad
 2x10s Plank and side plank hold
 30s Pigeon stretch
 10yd Heel raises 
 10yd Toe raises
 30s Calf stretch
 10 Ring row squeezes
 10yd Heel scoops 

Strength/Skill

Front Squat
20min to find 1RM 

WOD

"Jackie"
For Time 
1,000m row
50 Thrusters (45/35)
30 Pull ups 

 

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