6.24.2020
Accessory Work
Deadlift (5×3 record heaviest)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
1000m Row
50 Thrusters, 45#
30 Pull-ups
Metcon (Time)
Bike Jackie
1.5 mile assault bike
50 thrusters
30 Pull Ups
1.5 mile assault bike
50 thrusters
30 Pull Ups
Metcon (Time)
3rd option:
Run Jackie
800 M Run
50 Thrusters
30 Pull ups
Run Jackie
800 M Run
50 Thrusters
30 Pull ups
4×10 second isolemtric Towel Deadlift
between sets 10 second hinge reach
then 3x 30 second stiff leg bridge