Tuesday’s WOD - 1/7/2020


Skill:

Thruster Progression w/ PVC/Barbell + Complex Review

3x5 - Full Thruster w/ Barbell @ light weight (95/65)


Strength:

Front Squat

Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

5x3@80%ww


WOD:

"Jackie"

For Time:

1000/800m Row

50 Thrusters @10-20% / 15-20 UB Reps (45/35)

30 Pull-ups / Seated Pull-up / Ring Row

**Repeat from 10-26-18, 04-07-17, 11-30-15, 04-28-15, 10-31-14 & 06-16-2014**


Accessory Work:

Every 90sec x 6 sets

2x Push Press w/3-sec lower + 1x Push Jerk @ 75%ww Push Press

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