Thursday – 4/19/18

Choose an option below based on current level of abilities… The object is to move well and fast. This should hurt. And with that said there is no scaling. If you cannot do pull-ups you will do Option A2.

A1. “Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
-OR-
A2. For time:
Row 1000 Meters
20 Burpees Over empty BB
40 Thrusters (45/33 lbs)

B1. Bulgarian Split Squats @3111; 8/leg x 3 sets, rest 45sec b/w legs
B2. Strict Handstand Push-Ups (1sec pause at top) 0r L-Seated DB Press; 8-10 reps x 3 sets, rest 90sec

Optional (after class)
A1. GHD Hip extension w/ PVC on back; 6 reps @3sec pause at top x 3 sets
A2. Ab Wheel Rollouts; 10 reps x 3 sets
A3. Db Oblique Side bends; 20/side x 3 sets