Wednesday

Warm up:
Row 500
2 rounds
:30 hollow hold
1 length Samson Stretch

Mobility

Strength/Skill:
HSPU/Inversion
Adv - 4-6 strict HSPU OTM for 10:00
Int - 4-6 kipping; scale with 1 AB mat
Beg - evens :30 inversion hold, odds: 5 strict push-ups (women) or 5 strict DB press (men)

WOD:
"Jackie"
1000 m row
50 thrusters
30 pull-ups

The end of Jeff's Jackie heat at regionals:



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