-Warm Up-


AmRaP 5


100m row 

10 groiners 

10 DB strict press 

5 shoulder opener + overhead squat 


Rest 1:30


AmRaP 5


100m row 

10 DB Front Squats 

10 DB push press

5 up/downs


Barbell Warm Up 



-WOD-


"JACKIE"


FOR TIME

1000m Row

50 Thrusters (45/35)|(35/15)

30 Pull-ups 


-Post WOD Pump-


"SUNS OUT, GUNS OUT"


FOR QUALITY


2 SETS


20 Empty Barbell Curls*

Max Chin Over Bar Hold or Max Top of Ring Row Hold


*Curls should be slow and controlled