12.17.19 'Jackie'

Warm up
Row/ Bike 500m

Hawaiian squats x 8 reps per side  https://youtu.be/Ya7sdSAt1Hg
psoas march with mini-band around feet x 10 per side
reach thrus x 30 seconds
Russian baby makers x 30 seconds
wall sit and press with dual KBs- light x 10 reps https://www.instagram.com/p/Bn_-S88jY-B/


Mobility:
https://www.instagram.com/p/BrBSeNeAZHa/

A.  external rotation row & press x 3 sets of 5 reps
https://www.instagram.com/p/B4i2XqjAo5v/
B.  prone hurdles x 10- shoulders
C. hip hurdles x 10 each side
D. ring face pulls x 10



WOD
Jackie
For Time
1000m row
50 thrusters  45/35
30 pull ups
*stagger the start so everyone gets a chance at the rower first


Post WOD
Sandbag + farmer carry Finisher  Wreckbag= 70/50  KBs= 2/1.5 pood
3 sets
6 wreck bag squats with bag on the right shoulder
6 wreck bag squats with bag on the left shoulder
6 wreck bag back squats
6 wreck bag front squats- racked in your arms
100 feet farmer carry with heavy KBs each hand