Tuesday
Heavy Thruster work - 5-5-5-5-5
Pullup techniques and tips
followed by:
"Fran"
21-15-9 rep rounds of:
Thrusters (95/65)
Pullups
Wednesday
Rowing technique class
Double Under practice/skill work
followed by:
5 Rounds of:
500m Row
100 Double Unders (sub 200 singles)
Thursday
Deadlifts 5-5-5-5-5
Box jump skill work
followed by:
3 Rounds of:500m Row
21 Box Jumps
12 Deadlifts (bodyweight)
Friday
3 x 2000m Rows for time
Saturday
Team WOD
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