IMG_0143 warm up 2x 

    1.  Do Both Strength and no wod

    2.  1 strength and 1 wod

 3. no strength, just wod!!!

Bench Press 5 4 3 1 1  or  Back Squats 5 4 3 1 1

Pick a wod

Workout: “Jackie” 1K row 50 thrusters (33/45lb)/MW 30 pull ups/rings, bands, jumps    3 rounds: 50 double under/100 SS 600 meter run/200-400 m run *one round every 5 minutes