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