Warm-up
Coach’s choice

WOD prep
Prep the movements

WOD
Jackie (15 minute cap)
1000m row
50 Thrusters(45,30)
30 pull-ups

*Scale load as needed

Options for pull-ups:
1. Ring rows
2. Banded pull-ups
3. Jumping pull-ups

Post WOD
Lax ball scaps 2 minutes per side