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Jackie - 1/5/23

Group Warm Up: 2 rounds

25/20 Cals

20 Calf Pumps

10 Spider Lunges

10 Good Mornings

10 Front Squats (Empty Bar)

10 Push Press (Empty Bar)


Thruster Warm Up:

10 – 8 – 6 – 4 – 2 reps

(Increase weight to starting weight)


E2MO2M x 5 sets: 2 Thrusters

Increase weight each round


WOD: For Time

1000m Row

50 Thrusters (Empty Bar)

30 Pull Ups


Cool Down: Mobility

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