Strength:
Thrusters 5x3
65, 75, 75, 85, 85

WOD:
"Jackie"
Row 1000m
50 thrusters
30 pull ups

Time: 10:57


Thursday, January 6
Muscle up practice

3 rounds
A1. 3,1,2 ring dips amrap
A2. 3,1,2 ring rows amrap

B1. close grip pushups amrap
B2. 20 V ups


Wednesday, January 5
Anaerobic Power
Press- build to heavy single  - 100lb
+
5 sets
10 unbroken HSPU
Row Sprint 30 seconds
rest 2 min
+
Row 500m for time