Warm Up:
5 rnds
1 shuttle run t & b
1 length bear crawl
5 scap push ups
3 inchworm
5 Standing wall slides (ensure spine is against the wall for the entire movement, tailbone to shoulder blades)
Mobility: tspine/hips/shoulders
Shoulder activation
WORK: "JACKIE" compare to July 8, 2016
1000m ROW
50 Thrusters 45/35
30 Pull Ups
Rx2: Low bar pull ups
Rx3: Ring Rows
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