Core –

X3

30 sec plank

10 toes to bar

10 Superman

10 glute bridges

EMOMX10 

Alternating

Min 1 -20 sec max power cleans 135/95

Min 2 -20 sec max ring muscle ups

WOD QUALIFIER

“”Jackquinn”

For Time:

100/70 Calorie Row

… Directly into:

3 Rounds:

50 Wallballs (20/14)

30 Alternating Single Dumbbell Power Snatches (50/35)

GYM CLASS

JACKING

1000 m row

50 wallballs

30 alternating Dumbells snatch 50/35