July 25, 2020

Posted By: Christi

8am-10am: Open Gym
10am: Group WOD

“Jackie” ish:
0-5 min: Row 1000 meters
5-8 min: 50 Thrusters (45/35)
8-11 min: 30 Pull Up

Take note of the time domains here since this is designed to control your intensity a bit. Typically we would go for it on this workout with some pacing but it’s high intensity. You can push a bit if you like but if you still need some recovery stick to the time domains. It should give you some built in rest so you can have a bit of rest before the next movement. The thrusters will have you need to hustle a bit but you should be focusing on some bigger sets regardless.

Accessory Work
5 min AMRAP:
:20 sec Flutter Kick
:20 sec Side Plank (right)
:20 sec Side Plank (left)
:20 sec Squat Hold Below Parallel
:20 sec Handstand Hold