Group Class 1.3.17

PERFORMANCE
A.
Take 20 minutes to establish today’s 1-RM Pause Back Squat @ 32X0
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)
B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
FITNESS
A.
Three sets of:
Back Squat x 8 reps @ 31X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 90 seconds
Wall-Supported Handstand Hold x 60 seconds
Rest 90 seconds
B.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)