WARMUP/MOBILITY

Big dynamic stretch

Barbelll warmup movements in WOD’s

WOD A

Against a running clock complete the following workouts:
0-15 mins: “Jackie”
15-25 mins: “Grace”
25+ mins: “Annie”

Jackie

For Time:
1km Row
50 Thrusters 45/35lb
30 Pullups

Grace

For Time:
30 Clean and Jerks 135/95lb

Annie

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

COOL-DOWN

5 min easy Bike or Row

Crossover Recovery

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WARMUP/MOBILITY

Big dynamic stretch

Barbelll warmup movements in WOD’s

WOD A

Against a running clock complete the following workouts:
0-15 mins: “Jackie”
15-25 mins: “Grace”
25+ mins: “Annie”

Jackie

For Time:
1km Row
50 Thrusters 45/35lb
30 Pullups

Grace

For Time:
30 Clean and Jerks 135/95lb

Annie

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

COOL-DOWN

5 min easy Bike or Row

Crossover Recovery