WOD - TUESDAY 9/12/17

Mobility: Front Rack Pos./Posterior Chain

Part A: Three Sets Not for Time (start with Empty BB - option to increase weight)
10 RDL
10 BB Bent Over Row
5 Muscle Clean
5 Strict Press
5 Front Rack Stretch

Part B:  7 Sets every 90s:
1 High Hang Power Clean
1 Hang Power Clean +
1 Power Clean
*increasing load - no dropping in the complex

Part C:"JACKIE" 
1000m Row
50 Thrusters (45/45)
30 Pull Ups

(compare to time from 7/22/16)

Flexibility: Hamstrings/Shoulders

Jackie.jpg