Monday WOD

Warm-up
Warm-up
Row 750m
– 1st 250m – easy
– 2nd 250m – hard
– 3rd 250m – easy

2 Rounds:
– 10 Yoga Push-Ups
– 10 Ring Rows
– 10 KB Swings
-10 KB Goblet Squats

Strength
Thruster (Every 90 seconds for 9 min – 3 reps ascending)
Take bar from
the floor

Metcon
Jackie
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups