WOD

WOD Thursday 1-23-20

In 10 mins do:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

then in the next 10 minutes do:

21-15-9

Deadlifts, 225/155 lbs

Handstand Push ups

**0-10 min: “Jackie” –Row 1000 meters –50 Thruster (45/35) –30 Pull Up Then…

**10-20 min: “Diane” 21-15-9 –Deadlift (225/155) –HSPU

**Complete each couplet for time. Rest the remainder of the 10 min before starting the next one.

Cool Down: Accessory Work

Double KB Overhead Carry 4 x 50′

Notes: Adjust loading as needed. Take 1 set every :90sec to 2min.

Mobility: 1x:

2-3min Forward Fold

2min ea. Pigeon Stretch