Strength
Back Squat – Work up to a heavy 2RM, then 2×10 @ 55% for speed.
Conditioning
For Time – “Naughty Jackie”
1000m Row
50 Alternating Pistols (26/18lb KB)
30 GI Janes
WOD Notes: Scaling for pistols are using no weight or 50 OH Lunges with a 45/25lb plate. Bar height should be a few inches above your reach for GI Janes. Time domain for this WOD is 8-12 minutes, so approach this with some intensity!
Fi, Joan, Jenn, Tina, Julie – 15K/5K Run
