Strength
Clean: 3 position 5×1@80%
WOD
“Jackie”
1000m Row
50 Thrusters (45/25)
30 Pull-ups
Scale: 500m row, 25 thrusters, 15 pullups
**stagger with rowers/time; faster rowers first, start second group at 4/5 min if needed
Cardio Cash-out (voluntarily) 5min of DU’s or attempts
TEC WOD
1600m run-rest 2 min, 800m run-rest 1min, 400m run-rest 1min, 400m run-rest 1min, 800m run –rest 2min, 1600m run
Advanced WOD
12min AMRAP
5 Clean & Jerk (155/135)
10 T2B
15 Box Jump Over (24/20)
