Pre-Wod:
3 Rounds:
5 Pull-Up
10 Push-Up
15 Air Squat
10 Calorie Row (or 50 dubz)
2 Rounds:
3 Turkish Get-Up (each hand)
5 Good Morning
15 GHD Sit-Up
Workout of the day for Friday, May 8th, 2015:
Min 00-06
Build to a heavy thruster
Min 10-19
“Jackie”
1000M Row
50 thruster 45-lb
30 Pull-Up
Min 22-32
3 Rounds:
500M Row
7 HSPU
9 Pull-Up
Post-Wod:
Get Scap Jacked
1 Min Super-Couch, each
1 Min B.L.H.S., each