WOD 6.22.2017

Strength: Reverse Barbell Lunges (from the rig)

3x20 @ 55-60% of your 1RM Back Squat. 2 min rest between sets.

Met-Con: "Jackie"

1000m Row

50 Thrusters (45)

30 Pull-Ups

We hit a longer Met-Con on Wednesday, and have another longer one coming on Friday.

This Met-Con is the epitome of a very fast, high intensity, gut check workout.  Please aim to get the desired stimulus for the workout, by picking a Thruster weight that will allow you to go very close to unbroken on your reps.  That is the pace we're looking for.  Doing 5 sets of 10 will badly defeat the purpose of this workout.

The fastest Jackie times are sub 5 minutes.  Keep that in mind when choosing your weight.

HARD AND FAST!