WOD Monday 6/24/19

Posted on Posted in WOD

Lifting:

1 pause front squat + 1 front squat

Build to a heavy single.

WOD

” Jack Daniels”

For time:
Run, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

GENERAL
Two part workout, going slow and heavy in part 1 and light and fast in part 2
Looking for “Jack Daniels” to take around 10-12 minutes
FRONT SQUATS
Building to a heavy complex front the rack
Pause for 2 seconds in the bottom on the first rep
THRUSTERS
Empty barbells or a weight you can complete unbroken when fresh
Looking complete these within 2 sets during the workout
PULL-UPS
Choose a variation you can chip away at these in sets of 5 at the minimum
RUN
Looking for the run to take around 5 minutes or less
Adjust distance as needed
If unable to run, complete one of the following:
70/50 Calorie Assault or Echo Bike
1,250 Meter Row