PreHab: Banded Y+L+T, Pull-aparts
Warm-up: Row Progression, Kip Swings, Pushpress + OH Hold
Specific: Pull-up Progression, Thrusters
WOD:
RX: “Jackie”
1000m row
50 Thrusters
30 Pull-ups
Option 1: “Jackie”
1000m row
50 Thrusters
30 Ring Rows
Option 2: “Jackie”
500m row
25 Thrusters
15 Ring Rows