Warm Up
Crossover Symmetry Shoulder Activation
5 Minutes Rowing Then…
3 Rounds:
-10 Scap Pull Ups
-5 Strict Pull Ups
-5 Hand Release Push Ups
-10 Air Squats
WOD
“Jackie”
For Time:
-1,000 Meter Row
-50 Thrusters (Mens RX-45#/ Womens RX- 35#)
-30 Pull Ups
Complete the work in the order written. This is a benchmark workout so give it all you got! Use an empty barbell or Sandbag for the Thrusters. If you have shoulder issues, you can just do power cleans.