Athlete WOD

Warm up
500m easy row
25 push-ups
25 sit-ups
25 air squats

WOD – “Jackie”
1000m row
50 thrusters 45lb
30 pull-ups

Training WOD

3 RDS NFT
MU *2-4
TGU’S *4 (alt sides)
BJ 30′ *4

20 min to establish a squat clean triple

WOD – “Nancy”
5 RFT
Run 400m
15 OHS 95lbs