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Welcome back Zach 2 - We have missed you this summer  

Welcome back Zach 2 - We have missed you this summer
 

Warmup: 21-15-9 ~ not for time

slam ball over the shoulder

ring pushups

banded Sumo squats

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Strength: Dead Lift 6x3 ~ Increasing Load

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WOD: "Jackie"

1000 meter row

50 Thrusters 45/35#

30 Pullups

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Endurance: meet at Elm City CrossFit @ 6 am

1, 2 or 3x 2 mile repeats ~ 3 minutes rest between each set
 

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