*Deload week
GROUP PREP
2 min Row
10 Air Squats
10 Ring Rows
10 Worlds Greatest
10 Samson Lunges
10 Scap Reactions
5 Kip Swings
3 Pull-ups
Barbell Warmup + 5 Thrusters
STRENGTH:
Back Squats 3 sets of 8
**at no more than 50% (or less) than your 1 Rep Max. This is just to warmup.
WOD:
“Jackie”
For Time:
1,000 meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups
Complete the work in the order written: 1,000 Meter Row, then 50 Thrusters, then 30 Pull-Ups.
Score is the time it takes to complete all the work.
*We will be judging each other again. Everyone will have a judge, no matter what your scaling option is. Movement Standards: Thruster- Hip Crease BELOW the top of the knee, fully locked out and in line overhead. Pullup- Arms fully extended at the bottom and chin clearly above the plane of the pull-up bar at the top.
Optional Post WOD:
Pick 1 (don’t worry – you’ll have opportunities to pick another one this week):
1000m Row for Time
400m Assault Run for Time
500m Ski for Time
1 mile Bike for Time
NOT OPTIONAL- MOBILITY:
Foam roll legs for 5 minutes
CrossFit Reserve 