S/S/S:

Overhead Squat

 5X3

Increase weight ea set

WOD:

“Jackie”

For Time:

1000 meter row

50 Thrusters 45/35

30 pull ups

This should be very close to a sprint, meaning still have something in the tank coming off the row, but go FAST!

Scaling Options:

Thruster -> as needed

Pull Ups -> Ring Rows

Cool Down:

Couch stretch – 2 min per side

Roll out forearms